Spaghetti squash is a nutritious and delicious vegetable that can be prepared in many different ways. It has a mild flavor and when cooked, the flesh separates into spaghetti-like strands which can be served with a variety of sauces. Celebrity chef Rachael Ray has several great recipes for cooking spaghetti squash that are easy to follow. Here’s a step-by-step guide to preparing spaghetti squash Rachael Ray style.
What is Spaghetti Squash?
Spaghetti squash is an oblong-shaped winter squash with golden yellow skin and flesh. When cooked, the flesh separates into noodle-like strands that have inspired the name “spaghetti squash.” The strands have a very mild flavor and naturally contain fiber, potassium, vitamin A, and vitamin C.
Spaghetti squash can be purchased whole and cooked at home or pre-cut and ready to cook. Whole spaghetti squash ranges from 2-5 pounds. Look for a squash that feels heavy for its size with an even pale-yellow color.
Benefits of Spaghetti Squash
There are many health benefits to eating spaghetti squash:
- Low calorie – One cup of cooked spaghetti squash contains only 42 calories.
- High fiber – The flesh is naturally high in fiber to help keep you full.
- Nutrient-rich – Provides vitamins A, B6 and C, potassium, manganese and folate.
- Gluten-free – The strands are a pasta substitute for those avoiding gluten.
- Versatile – It can be used in both savory and sweet preparations.
Equipment for Cooking Spaghetti Squash
Having the right kitchen tools on hand will make cooking spaghetti squash easier. Equipment needed includes:
- Sharp chef’s knife – For cutting the squash in half before baking.
- Baking sheet – Line with parchment paper to prevent sticking.
- Oven mitts – To safely handle hot squash.
- Fork – To scrape out cooked spaghetti squash strands.
Optional items:
- Microwave- To quickly cook the squash.
- Slow cooker – For hands-off cooking.
How to Choose a Spaghetti Squash
When selecting a spaghetti squash at the grocery store, look for:
- Small to medium size – Approximately 2 to 3 pounds.
- Heavy for its size – Heavier squash have thicker flesh.
- Pale yellow color – Indicates ripeness and maturity.
- Firm shell – Avoid squash with soft spots or cracks.
- Smooth rind – Pass on bumpy, warty squash which are difficult to cut.
The best season for spaghetti squash is fall and early winter. But it can be found year-round in most grocery stores.
How to Cook Spaghetti Squash Rachael Ray Style
Rachael Ray recommends roasting spaghetti squash in the oven to bring out the sweetness. Her method produces lightly caramelized, fork-tender strands ready to be topped with any sauce.
Ingredients
- 1 medium spaghetti squash (about 3 pounds)
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper.
- Using a large sharp knife, cut the spaghetti squash in half lengthwise. Scoop out and discard the seeds.
- Place the squash cut-side down on the prepared baking sheet. Drizzle 1 tablespoon of olive oil over the top of each half. Use your hands to rub the oil evenly over the skin.
- Season with salt and pepper. Roast for 30 to 40 minutes until a sharp knife easily pierces the skin.
- Remove pan from oven and let cool for 5 minutes. Use a fork to scrape the cooked flesh from the skin, shredding it into spaghetti-like strands.
- Toss the strands with the remaining tablespoon of olive oil. Taste and season additionally with salt and pepper if desired.
- Top with your favorite sauce and enjoy!
The roasted spaghetti squash strands will keep in an airtight container in the refrigerator for up to one week. The cooked flesh can also be frozen for longer term storage.
Microwave Method
For a quicker cooking method, spaghetti squash can be prepared in the microwave. Here is Rachael’s microwave technique:
Instructions
- Cut the squash crosswise into thick slices or large rings to fit in your microwave-safe dish. Scoop out the seeds.
- Place squash cut-side down in a microwave-safe baking dish. Add 2 tablespoons of water to the dish.
- Microwave on HIGH for 12 to 15 minutes until tender. Cooking time may vary based on microwave wattage.
- Remove from microwave and flip pieces over. Let stand 5 minutes before shredding flesh with a fork.
- Toss strands with 1 tablespoon olive oil, salt, and pepper before serving.
Slow Cooker Method
The slow cooker is another hands-off way to cook spaghetti squash. Follow these simple steps:
Instructions
- Cut squash in half lengthwise and scoop out seeds.
- Place halves cut-side down in slow cooker. Pour 1 cup water around the base.
- Cook on LOW for 4 to 6 hours or on HIGH for 3 to 4 hours until fork tender.
- Carefully remove halves from slow cooker. Let stand 10 minutes before shredding flesh with a fork.
- Toss strands with 1 tablespoon olive oil, salt and pepper before serving.
How to Store Leftover Spaghetti Squash
Spaghetti squash strands will keep in an airtight container in the refrigerator for up to one week. To freeze, place cooled, cooked strands in a freezer bag removing as much air as possible before sealing. Frozen spaghetti squash will keep for 6 to 8 months.
To reheat leftovers, place refrigerated or frozen strands in a microwave-safe dish with a splash of water. Cover and microwave until warmed through, about 2 to 3 minutes.
Tips for Making Delicious Spaghetti Squash
Follow these tips from Rachael for perfect spaghetti squash every time:
- Roast squash cut-side down to allow moisture to release while cooking.
- Scrape strands from the skin when slightly cooled but still warm for best texture.
- Undercook rather than overcook to avoid mushy strands.
- Toss cooked squash with olive oil to prevent sticking.
- Season with salt, pepper, herbs or spices to boost flavor.
Spaghetti Squash Recipe Ideas
The mild flavor and versatile texture of spaghetti squash strands make it perfect for both savory and sweet dishes. Try topping cooked spaghetti squash with:
- Marinara or meat sauce
- Pesto or Alfredo sauce
- Sautéed veggies and parmesan
- Shredded chicken or turkey
- Chili
- Butter, herbs and garlic
- Maple syrup and cinnamon
Spaghetti squash can also be used in casseroles, soups, stir fries and more. Get creative with this low-carb substitute for pasta!
Spaghetti Squash Nutrition Facts
Here is the nutrition information for 1 cup of cooked spaghetti squash strands (source: USDA):
| Nutrient | Amount |
|---|---|
| Calories | 42 |
| Carbohydrates | 10 g |
| Fiber | 2 g |
| Protein | 1 g |
| Vitamin A | 12% DV |
| Vitamin C | 19% DV |
| Potassium | 8% DV |
As you can see, spaghetti squash is low in calories and carbs but high in vitamin A, vitamin C and potassium. The fiber content helps you feel satisfied while delivering few calories.
Health Benefits of Spaghetti Squash
Here are some of the top health benefits of adding more spaghetti squash to your diet:
- Helps manage weight – Spaghetti squash is a low-calorie substitute for pasta and other high-carb foods.
- Controls blood sugar – The fiber slows digestion, preventing unhealthy blood sugar spikes.
- Supports digestion – The high fiber content promotes regularity and gut health.
- Boosts immunity – Vitamins A and C support immune function to fight illness.
- Builds strong bones – Provides manganese which aids in bone formation.
- Protects eyesight – Vitamin A helps maintain healthy vision.
With its stellar nutrition profile and versatility, spaghetti squash is a tasty addition to a healthy diet.
Conclusion
Spaghetti squash is a nutritious, gluten-free alternative to pasta that can be incorporated into both savory and sweet recipes. When cooked, the flesh shreds into spaghetti-like strands with a mild flavor. Rachael Ray’s roasted spaghetti squash method produces sweet, tender noodles ready to be sauced.
Spaghetti squash is low in calories and carbs but high in vitamins, minerals and fiber. It provides many benefits including weight management, blood sugar control, improved digestion and immunity. Experiment with different toppings and cooking methods to enjoy this healthy veggie.