Recipe: Replacing Spaghetti, Low-Carb Style
I picked up a spaghetti squash at the farmer’s market Saturday, along with some onions, a few zucchini, and a yellow squash (and myriad other things that aren’t part of the picture above). Tonight, I baked the squash and then mixed it with 2 cans of El Pato and an onion, a zucchini, and the yellow squash, which I had sauteed in some beef tallow. On the other part of the plate are 4 pastured chicken thighs that I also picked up at the farmer’s market. And sorry for the poor lighting, but I was hungry and didn’t feel like moving the food for a better picture.
So what’s my point? Essentially I could have turned this into a standard Italian dinner by using spaghetti sauce instead of El Pato. Spaghetti squash is a perfect replacement for spaghetti. If you think about it, spaghetti really has no flavor. It is merely a carrier for whatever sauce is on it. Spaghetti squash has a really mild flavor and I find it to be tastier than spaghetti, since it actually has a flavor. The flavor is slightly nutty and the texture is a touch crunchy. No more need for “low-carb spaghetti” since you can avoid the crappy grain products and use an all-natural item for your Italian fix. I was also able to fit in quite a range of other vegetables as well (although it’s weird mixing winter squash and summer squash).
Now for the nutritional differences (1 cup of each):
Whole-wheat Spaghetti
31g net carbs
174 calories
Grain-based
Processed
Spaghetti squash
8g net carbs
42 calories
Plant-based
Unprocessed
I think the winner, hands down, is spaghetti squash, even when compared against the “healthful” whole-wheat spaghetti.
To bake a spaghetti squash, cut it in half lengthwise, remove the seeds, and place both halves face down in about 1″ of water. Bake at 350 for 45-60 minutes. Then simply run a fork through the center of the squash to bring out the middle in strands, hence spaghetti squash. Top it with your favorite spaghetti sauce and some meatballs and you have Italian.
And the tasty beverage you see behind the plate is a Young’s Oatmeal Stout. This stuff is the Nectar of the Gods with hints of chocolate, coffee, maybe a touch of caramel and a thick lingering head. Were I a big-time drinker, I think I could put a keg of this stuff away.
About Scott
Scott Kustes loves to cook and loves to eat. He started Real Food University to help you get maximum enjoyment out of the meals that you eat. To find out more about how he has rebelled against the fast food culture and counting calories or carbs, join the Real Food Revolution.
8 Reader Comments
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Looks good. I’ve never made spaghetti squash on my own. Mainly use Dreamfields and then at most once a week/ more likely once every two. Still its more of a texture thing for me.
All the Youngs beers are good. The Double Chocolate Stout is especially tasty. Along with the Oatmeal. I’ve cut back on those though and stuck mainly to hard liquor. Now if I could just cut back on my diet soda mixers…
Jim,
I highly recommend spaghetti squash. As I said, it tastes better (obviously that’s subjective) and it’s just all-around a better option. It’s quite easy to make (see directions above) and you won’t miss the pasta. The Young’s Double Chocolate is awesome…it’s like having dessert with your meal.
Cheers
Scott
I know this is an old article, but I was looking for spaghetti sauces to go on a squash and they all have a boatload of sugar. What kind of sauce would you recommend?
Kyle, I haven’t shopped for spaghetti sauces lately. I typically just use El Pato on my spaghetti squash or even just straight olive oil and eat it like a side of noodles. You might check Whole Foods or Trader Joe’s if you have one near you. Beyond that, there’s always the possibility of making your own from scratch…it’s not that difficult and you can tailor the tastes to what you want them to be.
When fall rolls around and the squashes are available, I’ll make some spaghetti sauce and post a recipe.
Cheers
Scott
My mother used to make spaghetti squash fairly regularly (in season) when I was younger, and it was excellent! She would mix it with garlic, onion, tomato sauce, and then top it with mozarella and bake. It is by far the best pasta substitute I’ve ever encountered. If it is available at your local market then you are indeed fortunate.
This is exactly what my mom would do when I was younger. Both my mother and sister would eat healthy like this and to the point that they would use salad instead of noodle for spaghetti.
Squash can be pretty much made into any kind of noodle. Low calories, doesn’t have a distracting taste (meaning noone can tell the difference, and leaves room everyone’s favorite: the sauce! Speghetti squash really is a great replacement.
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