Ingredients
Squash and seasoning
- 1 medium spaghetti squash about 3 pounds (1.4 kg) whole; approximately 1,000 g edible flesh
- 1 tablespoon olive oil 13.5 g
- 1/4 teaspoon fine salt 1.5 g
- 1/4 teaspoon ground black pepper 0.5 g
Equipment
- 1 Rimmed baking sheet
- 1 sharp chef's knife
- 1 stable cutting board
- 1 large spoon
- 1 Fork
- 1 Oven mitts
- 1 Food thermometer for reheating
Instructions
Roast and separate
- Heat the oven to 400°F (200°C). Wash and dry the squash. On a stable board, carefully halve it lengthwise, working around the hard stem. Scoop out the seeds and loose strings. If you cannot cut it safely, use prepared halves rather than forcing the knife.
- Rub the cut flesh with the measured oil and sprinkle with salt and pepper. Place the halves cut-side down on a rimmed baking sheet.
- Roast for about 35–50 minutes, checking the thickest flesh from 35 minutes. Carefully turn a half using oven mitts or tongs. A fork should separate the flesh into tender strands with slight resistance; continue in short intervals if it is still firm.
- Let stand about 10 minutes, until safe to handle. Scrape the flesh gently with a fork, leaving the rind behind. Divide the strands into four portions and serve.
Nutrition
Serving: 1 serving (1/4 batch)Calories: 108kcalCarbohydrates: 17.4gProtein: 1.6gFat: 4.8gSaturated Fat: 0.8gPolyunsaturated Fat: 1gMonounsaturated Fat: 2.6gSodium: 188mgPotassium: 272mgFiber: 3.8gSugar: 6.9gCalcium: 58mgIron: 0.8mg
Video
Notes
Video credit: Downshiftology (Lisa Bryan) demonstrates the same halved, cut-side-down oven-roasting method. Her seasoning quantities and squash size differ; follow this card for the measured amounts. The video belongs to its creator.
Cooking time varies with squash size and oven. Nutrition is an ingredient-sum estimate per quarter batch using USDA SR Legacy 169298 (1,000 g edible raw spaghetti squash), 171413 (13.5 g olive oil), 173468 (1.5 g salt) and 170931 (0.5 g black pepper). Actual edible yield varies; the estimate excludes optional toppings and is not adjusted for cooking retention. Cooking-sensitive vitamins and unavailable trans fat are not reported. Cost varies by location and is not estimated.
Refrigerate promptly in shallow containers within 2 hours, or 1 hour above 90°F (32°C). Use within 3–4 days at 40°F (4°C) or below; reheat leftovers to 165°F (74°C).
