1 spaghetti squash (2-3 pounds)
2 tablespoons olive oil
1 cup chopped onion
1/4 cup chopped green bell pepper
2 cloves garlic, minced
1 cup fresh spinach leaves
1 1/2 cups chopped tomatoes
1 teaspoon dried oregano
1 teaspoon lemon no-salt seasoning blend
1/4 teaspoon salt
2 tablespoons chopped fresh basil
3/4 cup crumbled low-fat feta cheese

8, 1/2 cup servings.


Preheat oven to 350 degrees F. Prepare the squash by carefully cutting it in half lengthwise with a sharp knife and scooping out the seeds. Place on a lightly greased baking sheet, cut -side down and bake for 30 to 35 minutes, or until a sharp knife can be easily inserted into the rind. Remove the squash from the oven and allow to cool. When cooled, use a fork to scrape out the stringy flesh from the shell and place in a colander. Press out as much liquid as possible. Place squash in a medium bowl and keep warm. Heat the oil in  a skillet over medium heat. Sauté the onion and bell pepper until tender. Add the garlic and continue to cook 2-3 minutes. Add the spinach; allow to wilt. Stir in tomatoes and cook until tomatoes are heated through. Toss the cooked vegetables with the warm spaghetti squash. Stir in seasonings, basil, and feta cheese. Serve warm.

Nutritional Analysis: 
120 calories
6 g fat
2 g saturated fat
5 mg cholesterol
280 mg sodium
14 g carbohydrate
3 g fiber
6 g sugars
4 g protein

Greek Style Spaghetti Squash

Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences 
University of Kentucky, Dietetics and Human Nutrition Students

October, 2016

Buying Kentucky Proud is easy. Look for the label at your grocery store, farmers' market, or roadside stand.