Mexican-Style Spaghetti Squash

By Janelle McLeod, RD, LDN & Eric Pauli, MD, FACS, FASGE | Penn State Hershey Medical Center | Hershey, PA

This spaghetti squash recipe makes a great addition to any Mexican meal and is a low calorie, low fat alternative to more traditional side dishes. The spice level can be customized by changing the type of salsa used as well as by adding (or withholding) the cayenne pepper. The addition of cheese and beans make this a great course of protein and calcium as well.

Servings: 10 | Prep Time: 15 | Cook Time: 60

Calories: 92 | Total Fat: 4g | Total Carbs: 11g | Protein: 4g

Ingredients:

1 medium-large spaghetti squash, halved lengthwise and seeded

2 tbsp. olive oil

2 tsp. kosher salt

½ c. onion, chopped (1 small onion)

½ c. red or green pepper, seeded and diced

1 tbsp. garlic, chopped

1 c. canned black beans, drained and rinsed

½ c. tomato, diced (1 tomato)

½ c. salsa

Instructions:

1 tsp. chili powder

2 tsp. cumin

1 tsp. dried oregano

¼ tsp. cayenne pepper (optional)

½ c. cilantro, chopped

½ c. crumbled Mexican hard cheese (like Cotija) or shredded cheddar cheese

1 lime, juiced

1. Pre-heat oven to 350°F. Brush the squash with 1 tbsp. olive oil, sprinkle with 1 tsp. salt and place cut side down on a foil lined baking dish or cookie sheet. Bake for 45 minutes or until tender.

2. Allow the squash to rest for 10 minutes and then scrape the insides with a fork into a large bowl.

3. With 20 minutes left in the squash cooking time, heat 1 tbsp. of olive oil in large skillet over medium heat.

4. Add the onion, bell pepper, garlic and 1 tsp of salt. Sweat the vegetables until soft, about 10 minutes.

5. Add the beans, tomato, salsa, chili powder, cumin, oregano and cayenne (if desired). Stir until heated through.

6. Fold into the shredded spaghetti squash. Top with cheese, cilantro and fresh squeezed lime juice.