Spaghetti squash makes a lower-calorie substitute for pasta and rice. It’s ideal for a main course or side dish and supplies dietary fiber and vitamins. This simple recipe seasons the squash with fresh herbs that add even more beneficial plant nutrients.

Yield: 4 servings

Preparation time: 15 minutes

Baking time: 45 minutes

Cooking time: 5 minutes

Ingredients

• 1 medium spaghetti squash, about 4 cups cooked
• 1 ½ tbsp extra virgin olive oil
• 2 tbsp chopped fresh basil
• 2 tbsp chopped fresh chives
• 1 tbsp chopped fresh parsley
• ¼ teaspoon garlic powder
• 1/8 teaspoon fine ground sea salt
• 2 tbsp Parmesan cheese shavings

Directions

1. Preheat the oven to 400 degrees Fahrenheit. Carefully cut the squash in half lengthwise and remove the seeds. Rub all sides of the squash with a half tablespoon of olive oil. Place the squash cut side down on a baking sheet. Prick the skin in several places with a fork. Bake for 35 to 40 minutes, until tender.

2. Remove from the oven and carefully flip the squash halves over. Let sit until cool enough to handle.

3. Use a fork to scrape the spaghetti squash out of the skin. Discard the skin. Heat one tablespoon of olive oil in a large skillet over medium-high. Add the squash. Saute for 2 minutes. Add the herbs, garlic powder, and salt, and cook for one more minute.

4. Serve warm and sprinkled with Parmesan cheese.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.