Spaghetti Squash with Tomatoes, Basil, and Parmesan
Here is a delicious late summer side dish bursting with fresh flavors. This dish would go well with a grilled entrée.
- Yield
- 4 Servings
- Serving size
- 1/4 of recipe
- Rating
- 3.31 of 5 (159 ratings)
Food groups
- Dairy: 1/4 cups
- Vegetables: 1 cups
Ingredients
- 1 1/2 pounds spaghetti squash (about 1 squash)
- 1 tablespoon olive oil
- 3 tablespoons Parmesan cheese
- 1/4 teaspoon dried oregano
- 2 teaspoons dried basil (or 1/2 cup fresh basil, chopped)
- 1 cup cherry tomatoes (thinly sliced)
- salt and pepper (to taste, optional)
Directions
- Wash hands with soap and water.
- Place the 2 squash halves, cut side down, in glass baking dish.
- Add about 1/4 cup water and cover with plastic wrap.
- Microwave on high 12 minutes or until soft when pressed.
- Let stand covered for 3 minutes.
- In a large bowl, whisk oil, basil, oregano and 2 tablespoons Parmesan cheese.
- Stir in tomatoes and season lightly with salt and pepper to taste.
- Scrape squash out with a fork, add strands to tomato mixture, and toss until combined.
- Sprinkle with remaining 1 tablespoon Parmesan cheese.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 111.54 |
| Total Fat | 5.26 g |
| Saturated Fat | 1.29 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 3.23 mg |
| Carbohydrates | 15.33 g |
| Dietary Fiber | 4.91 g |
| Total Sugars | 5.98 g |
| Added Sugars included | 0 g |
| Protein | 2.95 g |
| Calcium | 88 mg |
| Potassium | 474 mg |
| Sodium | 56.74 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 30 mg |
| Phosphorus | 64 mg |
| Selenium | 2 mg |
| Zinc | 1 mg |
| Vitamin A | 400 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 21 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 23 mcg |
| Folate | 38 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 20 mg |
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Source
Recipe by: Eat Smart. Be Fit. — University of Maryland Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/spaghetti-squash-tomatoes-basil-and-parmesan. Federal works are public domain in the United States.