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Spaghetti Squash with Tomato and Ricotta Sauce

You don't need to use Spaghetti Squash, you can use a whole grain pasta. But for those who want to get more vegetables in - this isn't a bad way to do it. But trust me, cooking pasta is a lot easier.

 

Technique:

Get a 2-3 lb (900-1350 gram) Spaghetti Squash (about medium)

To cut the squash in half it is best to microwave it first. Take a fork and piece the skin (pretend it is a rectangle), pierce the skin with a fork on all four sides in two places.

Microwave the squash on HIGH for 9 minutes.  CAUTION - after it is complete let it sit in the microwave for five minutes. Remove it using kitchen gloves (pads).

Scoop out the middle seeds -you can roast those later. Use a spoon to do this. 

Use some tongs to remove them. 

Want to see a video go here (youtube link)

RECIPE: SPAGHETTI SQUASH WITH TOMATO & RICOTTA (MEDITERRANEAN BOWL)

INGREDIENTS (Dish)
• Cooked spaghetti squash strands (from the technique above)
• 1 Tbsp extra-virgin olive oil
• 2 garlic cloves, thinly sliced
• Pinch red pepper flakes
• 1 can (14–15 oz / 400 g) crushed or diced tomatoes (no sugar added)
• 1/2 tsp kosher salt, black pepper to taste
• 1/2 cup ricotta (about 2 Tbsp per serving)
• Fresh basil (or parsley), torn
• Optional finishers: lemon zest; a few capers or chopped olives

STEPS (Dish)

  1. Sauce: Warm olive oil in a skillet over medium heat. Add garlic and red pepper; cook ~30 seconds until fragrant.

  2. Simmer: Add tomatoes, salt, and pepper. Simmer 5–8 minutes until slightly thickened; stir in basil.

  3. Toss: Add warm spaghetti-squash strands; toss to coat.

  4. Finish: Divide into 4 bowls. Top each with a dollop of ricotta, a little lemon zest, and optional capers/olives. Drizzle a touch of EVOO.

WHY THIS FITS THE MEDITERRANEAN PATTERN

• Plant-forward base: squash + tomato builds volume and fiber.
• EVOO as primary fat: emphasizes heart-healthy monounsaturated fat.
• Herbs, garlic, chili, citrus: flavor without added sugar.
• Dairy as garnish: ricotta adds creaminess without heavy sauces.

NUTRITION (ESTIMATED, PER BOWL — SERVES 4)

~190 kcal • ~7 g protein • ~9 g fat • ~20 g carbs • ~4 g fiber • Sodium varies with salt/ricotta

Notes: Estimate assumes 1 Tbsp EVOO total, 1/2 cup ricotta total, 1 can tomatoes, and 1 medium squash. Adjust as needed.

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