University of Illinois Extension
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Spaghetti Squash
Total : 75 min


  • 1 small spaghetti squash
  • 1 small onion, chopped
  • 1 teaspoon basil
  • 1 tablespoon olive or vegetable oil
  • 2 tomatoes, chopped


  1. Preheat oven to 350°F. Pierce squash in several places with fork. Place on baking sheet. Bake for 1 hour or until fork tender.
  2. Sauté onion and basil in olive oil in medium skillet for 5 minutes.
  3. Add tomatoes. Cook for 10 minutes, stirring frequently. Simmer while preparing squash.
  4. Cut squash lengthwise, discarding seeds. Remove strands to skillet with fork. Cook until heated through, tossing gently.
  5. Note: This recipe can also be prepared in the microwave. To make the squash: Cut squash in half lengthwise, discarding seeds. Place on dish cut side down. Cover. Microwave on HIGH 8-10 minutes. Let stand several minutes. With fork, remove strands of spaghetti squash. The dish can be served in the squash shell. To make the sauce: Sauté onion and basil with olive oil 2 minutes. Add tomatoes, microwave on HIGH 2½-3 minutes, stirring once.
Exchange: 1 starch
Carbohydrate Units: 1
Nutrition Facts
Servings per Recipe:
4 1-cup servings
 Amount Per Serving
 Calories 70      Calories from Fat 35
% Daily Value 
6% Total Fat 4g
0% Cholesterol   0mg
1% Sodium   20mg
3% Total Carbohydrate   10g
8%   Dietary Fiber   2g
0%   Sugars   0g
2% Protein   1g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: