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Recipe: Spaghetti Squash with Parmesan Cheese

If you have never eaten winter squash, they are in season right now! Don’t miss a delicious and nutritious treat. Winter squash differs from summer squash because it has a thicker skin and seeds that are removed before it is eaten.

Keep squash in a cool, dry place on a thick pad of newspaper. Refrigerators are too humid for the uncut squash, and it will spoil more quickly. Cut pieces can be refrigerated and should be cooked within five days.

All winter squash are a good source of fiber, potassium and B vitamins. The ones with orange pulp are excellent sources of beta-carotene.

Cooked Spaghetti Squash with Parmesan Cheese

Looking to try something new? Add spaghetti squash to your list. It makes a great side dish with baked fish or chicken.

Serves six.


  • 5-pound spaghetti squash
  • 1/4 cup olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon white pepper
  • 1/2 cup parmesan cheese, grated
  • 1 tablespoon fresh minced basil or parsley (for garnish)


  1. Pierce squash in several places with a fork.
  2. Bake* for 1 1/2 to 2 hours at 400 degrees F on a baking sheet. The squash is done when it yields to pressure when squeezed gently. Remove from oven and let cool.
  3. Heat large saucepan over medium heat. When hot, add oil and garlic. Cook for about 5 minutes or until garlic is cooked but not brown.
  4. When squash is cool enough to handle, cut it open and remove the seeds. Then use a fork to pull the long strands of squash out of the shell.
  5. Add to the garlic oil in the pan. Toss gently with parmesan and pepper.

*You can also microwave spaghetti squash. Microwave on high for 10 to 12 minutes, rotating and turning the squash three times during cooking until squash gives slightly when pressed.

Nutrition information:
(per serving) 152 calories, 11 grams carbohydrate, 11 grams fat, 2 grams saturated fat, 4 grams protein, 6 grams cholesterol, 130 milligrams sodium, 2 grams fiber.