Spaghetti squash is a delicious low calorie alternative to pasta that adds a crisp texture without interfering with flavors of sauces or toppings. We first tried it with homemade torpedo onion sauce and brussels sprouts, and decided to try it again with garlicky broccoli raab and a store-bought organic tomato sauce. Eating whole grains and vegetables does tend to make for a lot of cooking and I'm happy to find short cuts like a good jar of sauce. Today I tried Walnut Acres Organic Tomato & Basil because it is low sodium and fat free (yup, no oil!). It turned out to be a little sweet, and so I added a little salt and pepper on the plates. Preparation of the squash can be done ahead of time, since it does have to bake for an hour and is easily heated by pouring boiling water over it in a colander just before serving. Use fresh herbs if you have them, but dried will do -- and season as you like best, taking into account the flavors in your tomato sauce. You can definitely do without the tomato sauce if you want more green and less red.
And, I'm sure that garlicky chard would be just as terrific as the broccoli rabe, though go easier on the salt if you use chard. 680 calories for the whole thing and feeds 4-6 people! I've given separate nutrition facts for the main ingredients below, since you could use home made or different sauce, and spread this out for 8 people by having something besides a salad (like sesame zucchini or something) on the side.
Spaghetti Squash With Garlicky Broccoli Raab & Tomato Sauce
A big bunch of broccoli raab
A good sized spaghetti squash
At least 3 cloves to a whole head of garlic
1 cup water
Jar of good tomato sauce
2 tsp salt
1.5 tsp oregano
1.5 tsp basil
1. You will need about an hour to bake the squash (prick it first a few times with a fork) at 375F.
4. Once the squash is soft to the touch (not mush though), you will pull it out of the oven and chop it in half long wise. With a fork, hook-lift-scoop out the seeds and then use the fork to scrape out the spaghetti like strands of squash flesh. You can definitely do all this ahead of time and then heat the squash just before serving by putting it in a colander and pouring boiling water over it.
5. Pile the squash spaghetti on a platter. You can cover this in sauce and then pile the garlicky broccoli raab on top, or pile the green on top and pour the sauce all around the base of the squash pile. Either way it looks beautiful -- and tastes great!
Here's the tomato sauce nutritional facts, according to their label 1/2 cup is a serving, but you might want more or less:
Here's a big squash - 1760 g before taking the seeds out! Makes about 8 cups "spaghetti" and less than 2 cups will fill the plate!
Here's about 480 g of broccoli raab, enough for 4 people as a main course: