Also known as Vegetable Spaghetti, Named for its yellow-gold spaghetti-like strands of flesh, Spaghetti Squash is a smooth, yellow watermelon-shaped squash. It has a hard, thick skin and only the flesh is eaten. Once cooked, the spaghetti-like strands of flesh can be separated with a fork, removed from the shell and served as a salad ingredient, as part of a casserole, or with sauce (similar to pasta).
Nutritional Benefits
Low Calorie
Saturated Fat Free
Cholesterol Free
Fat Free
Seasonality: Year-Round. Best season early fall through winter.
Selection Tips:
Look for squash that is heavy for its size, with a dull appearance and a hard rind. Spaghetti squash are large and oblong-shaped with yellow, semi-hard rind. Avoid any squash with soft spots. Tender or green skin indicates immaturity or poor quality. The average four-pound spaghetti squash will yield about five cups.
Storage:
The hard skin protects the flesh and allows it to be stored in a cool, preferably dark, well-ventilated area for up to three months. After cutting, wrap pieces in plastic and refrigerate up to five days. Spaghetti squash also freezes well. Pack cooked squash into freezer bags, seal, label and freeze. Partially thaw before re-using, then steam until tender but still firm, about 5 minutes.
Serving Tips: Bake, Boil or Microwave!
Bake whole squash with pierced skin, in a baking dish in preheated 375°F oven approximately 1 hour or until flesh is tender. Or split and remove seeds and cook hollow side up.
Boil in a large pot of boiling water, drop in the whole squash for 20 to 30 minutes until fork goes into flesh easily.
Microwave squash, cut in half lengthwise with seeds removed, in a covered microwave dish with 1/4 cup water for 10 to 12 minutes. Let stand covered for 5 minutes.
Once the squash is cooked, let it cool for 10 to 20 minutes for easier handling, before cutting in half (if it wasn't already) and removing the seeds. Pull a fork lengthwise through the flesh to separate it into long strands. You can do these steps ahead of time, then prepare any of the spaghetti squash recipes whenever the mood strikes.
Try this recipe from aboutproduce:
Spaghetti Squash with Parsley and Garlic
Visit aboutproduce.com or Melissa's for more recipes and tips!
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