Spaghetti squash has less protein than pasta, but also far fewer calories (about 40 versus 220 for a one cup serving of squash vs pasta), also fewer carbohydrates (10 versus 42 per cup). This squash is a good source of fiber. You can add protein and fiber to this recipe by adding a can of cannelloni beans.
1 small to medium Spaghetti Squash
2 - 4 tsp organic extra virgin olive oil
1 small onion, chopped
1-2 small zucchini, diced
2 tomatoes, chopped
Parmesan cheese, grated
Fresh herbs (optional)
Salt & Pepper to taste
Cook the squash: you can cut it in half and bake it for 30-40 minutes, cut side down, in a 350 degree oven. I usually just pierce it 3-4 times with a fork and microwave it, whole, on high power for 6-10 minutes (depending on size) until it gives a little when touched but has not yet gotten mushy. A fork should go through the skin easily. when you cut it open, The squash strands should come apart easily when "raked" with your fork, but still be crisp-crunchy.
While the squash is cooking, heat the oil in a heavy saute pan, add the onions and cook over medium-high heat until translucent (about 5 min), then add the zucchini and cook until it is tender. Then, add the tomatoes and cook about 5 minutes more.
To remove the squash strands, cut the squash in half length wise and scrape a fork lightly over the strands, they should separate and look like spaghetti (hence the name). Keep that up until the squash shell is empty and you have a big pile of squash "noodles"
Add the squash "noodles" to the saute and mix gently. Mix in chopped fresh basil, oregano, and or thyme, and salt & pepper (freshly ground if possible) to your taste. You can add additional olive oil or vegetable broth, if the dish seems dry. You could also mix in a can of cannellini or small white beans here for protein. Serve topped with grated Parmesan cheese.