Spaghetti Squash

Spaghetti Squash with Spicy Tomato Sauce andTurkey Sausage

(Serves 4)

You can omit the sausage and cheese for a vegan, no-saturated-fat dish. But even with these ingredients it’s a healthful meal. Serve with multi-grain garlic bread and red wine, if desired.



1 medium spaghetti squash (2 ½ - 3 pounds)

3-4 Italian style turkey sausages, pan fried and cut into 1 ½ inch chunks (optional)

2 T olive or canola oil                 

1 medium zucchini squash, diced

8 oz. mushrooms, sliced

½ red bell pepper, seeded and diced

1 T garlic, minced

1 jar prepared pasta sauce

Dash cayenne pepper

¼ cup pine nuts, toasted

½ cup Parmesan cheese (optional)

Salt and ground pepper, to taste



1. Prepare squash in microwave or oven

In microwave—pierce skin of squash 2-3 times with a knife. Place in microwave on paper plate or several layers of paper towels and microwave on high for 4 minutes. Remove from oven, turn squash over and microwave on high for another 4 minutes. Remove from oven and allow to cool completely. Cut squash in half lengthwise and scoop out seeds.

In oven—preheat oven to 375 degrees. Cut squash in half lengthwise, scoop out seeds and place halves, cut side up, on rimmed cookie sheet. Pour ¼ cup water around squash and roast in oven for 30 minutes, or until squash is just tender when pierced with a fork. Remove and cool completely.

2. Scrape squash with a fork to form spaghetti-like strands. It should make about 6 cups of loosely packed strands. Season lightly with salt and pepper.

3. To prepare sauce, heat olive or canola oil on medium-high in a large skillet. Add zucchini, mushrooms and red bell pepper and sauté for about 5 minutes, stirring occasionally, until veggies start to brown. Add garlic and stir for 1 minute. Pour sauce into pan and stir well until mixture is heated through. Add cayenne pepper.

4. To assemble dish, mound squash on a large platter and arrange sausage pieces over squash, if using sausage. Spoon sauce over squash, sprinkle with pine nuts and serve immediately. Pass Parmesan cheese at the table.