Cooking right for life: Dressing up spaghetti squash

AICR

PERFECT PARTNERS: Spaghetti squash partners well with Italian seasonings and tomatoes for an autumn feast.

I call spaghetti squash “Vegetable Helper.” Like the product that inspired this nickname, both are slices of pure Americana (although the vegetable predates the packaged meal by a few centuries). This unlikely pair could be called the yin-and-yang of convenience foods. Although equally easy to use, one is completely natural and healthful, while the other is loaded with artificial, less-healthful ingredients.

Spaghetti squash is enjoying a resurgence in popularity. Named for the thin, noodle-like strands that are created from scraping its cooked flesh, this winter squash can actually taste quite bland on its own. Happily, imparting rich flavor is incredibly simple.

It’s easy to create a satisfying meatless meal using spaghetti squash as your base. Mix in tomatoes and mushrooms or broccoli and sweet peppers to add flavor and nutrients. For meat-lovers, sauté vegetables with ground turkey breast and spoon over the baked squash. Or try mixing in leftover cooked chicken for a simple and delicious one-dish dinner.

Cooking spaghetti squash is a cinch. For optimal flavor and texture, I recommend baking. Although both steaming and microwaving are commonly used cooking techniques, they can make the squash taste watery. Once cooked, halve the squash and use a fork to scrape out its fibrous flesh. Lastly, combine with your topping of choice and serve. It’s as easy as one, two, three!

The tomato sauce accompanying this recipe takes about 20 minutes to make. To peel the tomatoes, it helps to have a serrated-edged vegetable peeler. Purchase one at any cookware store and use it to peel kiwi fruit and peaches as well. Also note that the riper the tomatoes, the better. I used farm-stand tomatoes, but if purchasing from a supermarket, let them stand two to three days at room temperature, as needed, to get very ripe.

Spaghetti Squash with Fresh Tomato Sauce

1 small spaghetti squash (about 2 lbs.)

2 lbs. vine-ripe tomatoes (small beefsteak, Early Girl or plum varieties)

1 Tbsp. extra virgin olive oil

½ cup finely chopped onion

2 garlic cloves, finely chopped

Pinch of dried red pepper flakes

½ tsp. salt

½ tsp each dried basil and oregano

Freshly ground black pepper

Preheat the oven to 375 degrees. Pierce the squash in half a dozen places with a thin knife. Bake the squash on a piece of foil in the oven until it yields slightly when firmly pressed, 50 to 60 minutes.

Meanwhile, peel the tomatoes using a swivel-bladed vegetable peeler with serrated blade. Alternatively, you can blanch the tomatoes in boiling water for one minute, transfer to an ice bath, then peel by hand. Halve, seed and dice the tomatoes.

Heat the oil in a medium skillet over medium-high heat. Add the onion and sauté until translucent, about four minutes. Mix in the garlic and cook another two minutes, stirring constantly. Add the tomatoes, red pepper flakes, salt, basil and oregano. Cook, stirring until the tomatoes are tender and floating in juices (but still hold their shape), about five minutes. Season to taste with black pepper.

Halve the baked squash horizontally. Scrape out and discard the seeds. Using a fork, scrape out the squash in strands. Divide four cups of the squash among four deep pasta bowls. Spoon one-fourth of the sauce over the squash in each bowl. Serve immediately.

Makes 4 servings.