Last time I taught you a new spin on the comfort food, tuna noodle casserole. This week I’m going to teach you a dish that is just as comforting, but it also packs in a lot of vitamins and fiber. I’m talking about spaghetti squash. Fall is the season for squash and this is one of
my favorites because it allows you to eat “pasta” without the guilt (or gluten). If you are unfamiliar with this vegetable, let me explain. Once it is cooked, you run a fork lengthwise down the interior of the squash and it separates into spaghetti like strands! A cup of this is only 42 calories and has two grams of fiber. You can dress it with any sauce you would normally put on pasta.
In this class I will teach you how to cook it and I will give you a recipe for the sauce I like best with it, Pomodoro. Pomodoro is a quick fresh sauce that utilizes fresh tomatoes and basil. I think it complements the squash beautifully. One last note, when buying spaghetti squash, look for it to have firm, unbruised skin that has a uniform, light yellow color.
Now, let’s get cooking!
This recipe will serve four and you will need:
- 9 X 12 non-metal casserole dish
- large sauté pan
- colander
- large bowl
- large fork
- large spoon
- tongs
- plastic wrap
- two, 2-pound spaghetti squash
- 2 tablespoons tomato paste
- 4 cloves garlic (minced)
- 2 tablespoons olive oil
- 2 tablespoons fresh basil (chopped)
- 1 teaspoon dried Italian seasoning
- 1 large shallot (diced)
- 12 ripe Roma tomatoes (diced)
- 1 teaspoon black pepper
- ½ teaspoon salt
- 2 tablespoons balsamic vinegar
- 1 1/2 tablespoons sugar
- 1/3 cup grated Parmesan
First, you are going to cook the squash. Cut in half lengthwise and then remove the seeds. Do this just as you would when removing seeds to carve a Jack-O-Lantern, simply run a spoon down the middle of each half of the squash. Make sure you get all the seeds and any pulp. Once both squash are cut and seeded, take the casserole dish and add one inch of water. Put in two halves of the squash, cut side down, into the casserole dish and then cover completely with plastic wrap. Make sure it has a tight seal on the dish. Okay, are you ready? Now, put the dish in the microwave. That’s right, instead of roasting this squash for an hour in the oven; we are going to cook all of it in 34 minutes in the microwave. I like this method because I find that it allows you to have better control on the doneness of the squash. Just like you don’t like wheat pasta to be mushy and overcooked, you don’t want this to be either. You want the squash, like pasta, to be al dente. So place the casserole dish in the microwave and set it on high for nine minutes. Then rotate the dish and cook another eight minutes. Remove the halves into a colander (saving the water) and put them cut side down so any excess moisture can drain.
Now, take the next two halves, put them in the same dish and cover tightly with plastic wrap. This time microwave them eight minutes and then after rotating eight minutes more. It is less time because the water in the dish is already hot. After they are done, place them in the colander with the other halves. Please use oven mitts when removing the casserole dish from the microwave, it will be very hot. Also, use tongs to remove the cooked squash from the dish, those will be very hot too.
While the squash gets cool enough to handle, we will make the sauce. Put the olive oil in a large sauté pan over low to medium-low heat. Add in the garlic, shallot, salt, pepper and Italian seasoning. You do this on low because you don’t want the garlic to burn or brown, you just want to cook it until it is tender. Once the vegetables are tender, add in the tomato paste. Stirring, cook the paste for about three minutes, this mellows it and enhances its deep tomato flavor. Now, add in your Roma tomatoes, the balsamic vinegar and sugar. Stir well and turn up your heat to medium. The balsamic and sugar create a gastrique, which is a reduction of an acid and a sugar; this adds a nice level of flavor to the sauce. Cook uncovered until it is at a simmer. Let it simmer until it reduces to your desired consistency. I don’t simmer this sauce long, about ten minutes, because I want that fresh tomato flavor, but feel free to cook longer if you desire.
Once the sauce is finished, we will prepare the squash. Take a large fork and run it lengthwise down the interior of the cooked squash. Long strands will form. Place these in a large bowl. You use all of the flesh in the squash, so after creating all the strands, you should be left with a thin, empty shell. Once all the squash has been prepared, add in your sauce and the Parmesan. Toss with tongs until evenly coated. Now, add your fresh basil. You add it now because you want to retain its vibrant color and flavor. If you had added it to the sauce sooner, it would have become dark and limp. That’s it, spaghetti squash Pomodoro!
This is good hot, warm and even cold, I like to serve it with a dollop of creamy ricotta and a fresh grating of Romano cheese. Now that you know how to make spaghetti squash, have some fun. Use different sauces, add vegetables or use it as a substitute for noodles in a casserole.
Have fun and remember, as with any technique or recipe, the most important component is the cook’s heart. The heart is what helps you create delicious meals you’ll never forget.