Spaghetti Squash + Tomatoes = A Meal Packed With Nutrition

Everyone can benefit from eating more vegetables. Whether you purchase them at a road side stand, farmer’s market, or through a CSA, there is never a better time to get the freshest produce available than at this time of year.

Vegetables are full of vitamins and minerals. Are low in calories, and look lovely on your plate. This week from the CSA bag I decided to pair the spaghetti squash and the cherry tomatoes together to make a tasty main dish for our meal. I added garlic, basil and feta cheese to make a flavorful dish for supper.

Spaghetti squash is a unique food; a melon shaped winter squash that is named for its flesh, which separates into spaghetti like strands after it is cooked. Spaghetti squash can be baked, boiled, steamed and/or microwaved.

Spaghetti squash contains many nutrients, including folic acid, potassium, Vitamin A and beta carotene. One half cup of cooked winter squash counts as ½ cup in the Vegetable Group. (The daily recommendation is about 2 ½ cups of vegetables per day.)

Although tomatoes are in the fruit family, they are served and prepared as a vegetable. They originated in the Andes Mountains in South America, and are one of the most popular vegetables eaten in the United States. Tomatoes can be eaten raw or cooked (baked, stewed, grilled, or stir-fried).

Tomatoes are a good source of vitamins C, A and K; potassium, magnesium and fiber. They are low in calories; and high in carotenoids, beta-carotene and lycopene. One half cup of tomatoes counts as ½ cup in the Vegetable Group. (The daily recommendation is about 2 ½ cups of vegetables per day.)

Spaghetti Squash with Grilled Cherry Tomatoes, (3)


Spaghetti squash with grilled cherry tomatoes, feta and basil
Serves: 4
Recipe Notes: regular pasta can be substituted for the spaghetti squash, oven roasted cherry tomatoes can be substituted for the grilled tomatoes.
  • 1 (1 ½ lbs.) spaghetti squash, cut in half
  • 2 cups cherry tomatoes, cut in half
  • Olive oil
  • 6 cloves garlic, minced
  • ½ cup packed minced basil
  • ¾ cup feta cheese
  • Salt and pepper to taste
  1. Place the 2 squash halves, cut side down, in glass baking dish. Add about ¼ cup water and cover with plastic wrap. Microwave on high 12 minutes or until soft when pressed. Let stand covered for 3 minutes.
  2. Place cherry tomatoes in wire mesh grill basket. Heat grill to medium/high heat. Grill tomatoes on each side for about 3-4 minutes, or until they are cooked. Cooking time will vary depending on the heat of your grill and size of your cherry tomatoes. Set aside.
  3. Scrape squash out with a fork.
  4. Warm a splash of olive oil in a large frying pan over medium heat. Add the garlic and cook, stirring, until sizzling and lightly colored.
  5. Add the cooked spaghetti squash to the pan and toss and stir to coat with the garlic mixture.
  6. Add the tomatoes and basil and toss to combine.
  7. Transfer to a large shallow warming bowl.
  8. Toss in the feta. Season with salt and pepper.
  9. Serve immediately.

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