重要的是要避免购买鱼翅瓜that isn’t fully ripe. A spaghetti squash that isn’t ready will be extremely difficult to cut in half and won’t yield a nice, soft texture when cooked. Look for a squash that is a bright, solid yellow (not pale yellow or white in parts). Once the rind is penetrated with a knife, a ripe squash is fairly easy to cut in half. Also, be sure you have all the ingredients ready to go once the squash is cooked. You’ll want to toss everything together when the squash is still hot.
Ingredients
4 servings
Microwave Instructions
Step 1
Carefully cut the squash in half lengthwise across the stem. Using a spoon, scrape out the seeds and the fibrous strings attached to them (be careful not to scrape too much, as the edible flesh of the squash scrapes out easily).
Step 2
Pour 1/4 cup water into a microwave-safe dish and place the squash, cut sides up, in the dish. Cover the dish with a microwave-safe plate or tightly with microwave-safe plastic wrap, cutting a small slit in the plastic wrap to vent.
Step 3
Cook on high for 10 to 12 minutes, or until the squash is cooked through and tender. Let it stand, covered, for 5 minutes.
Step 4
Using a fork, carefully (the squash will be hot) remove the strands (flesh) of the squash into a medium glass or plastic serving bowl. Discard the rinds. Add the olive oil, butter, and lemon juice and gently mix the ingredients well to combine. Stir in the capers and parsley. Season with salt and pepper. Serve immediately.
Oven Instructions
Step 5
Follow the microwave instructions, but instead of microwaving the scraped-out squash halves, bake them as follows: Preheat the oven to 375°F. Then line a medium baking sheet with foil and lightly mist it with spray. Place the halves, cut sides down, on the prepared baking sheet. Bake until tender enough that a knife can be easily inserted into the flesh, 40 to 45 minutes. Flip the halves over so the cut sides are up. Let them cool about 5 minutes.
nutrition information
Step 6
Each (about 1-cup) serving has:
Step 7
Calories: 86
Step 8
Protein: 2g
Step 9
Carbohydrates: 16g
Step 10
Fat: 3g
Step 11
Saturated Fat: <1g
Step 12
Cholesterol: 1mg
Step 13
Trace Fiber
Step 14
Sodium: 110mg
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