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Spaghetti squash is a versatile ingredient. It is mild in flavor and takes up the flavor profile of other ingredients. When cooked correctly, the flesh of the squash separates into fibers giving the appearance of spaghetti strands.
In this recipe, I tossed the squash with Italian dressing, grated Romano cheese, browned Italian turkey sausage, onions and roasted red peppers. The first time I served it to the hubby, he was hesitant to try it as he muttered under his breath. After a mouthful he was sold and asked for it to go in our regular menu rotation. If you haven’t tried spaghetti squash, give it a try – you may be pleasantly surprised.
Please see the recipe card below for exact amounts and directions.
Ingredient Round Up
- Spaghetti squash
- Italian turkey or chicken sausage that is raw and not precooked. Use precooked sausage if that’s all you have.
- Fat free Italian dressing of your choice. I use Kraft brand.
- Onion
- Roasted red peppers of your choice
- Grated Romano cheese. I prefer Romano over Parmesean as it is more robust in flavor.
- Garlic powder, ground pepper and salt to taste. The ingredients in this dish are high in sodium so you may not need to add any extra salt.
Sodium Alert: The sodium in this recipe is high due to the brand of ingredients I used. The bulk of the sodium is coming from the turkey sausage. You can reduce the amount of sodium in this recipe by using Thin n” Trim or Trader Joe’s Italian chicken sausage and Trader Joe’s fire roasted red peppers. Organicville makes a salt free Italian dressing but it does have some oil in it. Check the ‘Low Sodium/No Salt’ product list under ‘Resources’ in the top menu bar.
Making the Squash Dish
- The first time I cooked a spaghetti squash, there were no strands – it was a pile of mush. Through trial and error this is what works for me. I microwave the squash for 5 min on high. Then cut it in half and place it cut side down in a casserole and microwave it for another 8 min. Remove the seeds from the squash.
- Using a fork, shred the flesh of the squash into strands and transfer to a large glass mixing bowl. At this point if the squash isn’t quite done, return to the microwave and cook in 2 min increments until it is al dente. Set the bowl of squash aside
- Remove the casings from the turkey sausage and crumble it into a skillet. Use a meat masher to break the sausage up as it cooks. Brown until it is thoroughly cooked. Then add the onions to the sausage and cook until they are transparent. If you used a precooked sausage, heat it through and then add the onions and continue.
- Add the Italian dressing and Romano cheese to the spaghetti squash and toss until evenly coated. Depending on the size of your squash, you may need a bit more dressing. You are looking for the squash to be coated with dressing but not swimming in it.
- Place the turkey sausage and onion mixture into the bowl and toss until they are evenly distributed through out the squash.
- Add the roasted red peppers and toss until they are incorporated. Transfer the spaghetti squash to a serving dish.
- Store left overs in the refrigerator.
Serving Ideas
- This spaghetti squash dish can be garnish with a sprinkle of Romano cheese and served for lunch.
- You can also garnish it with shredded mozzarella. Pop it under a broiler, in an air fryer or microwave to melt the cheese.
- Add a dinner roll or a piece of garlic bread and perhaps a side salad and you have a complete dinner.
WW – 3 pt
Servings: 4 servings
Calories: 206kcal
Equipment
- Cutting board
- Chef knife
- large mixing bowl
- Pyrex casserole dish
- Wooden spoon
- skillet
- meat masher
Ingredients
- 1 medium spaghetti squash
- 3 links raw Italian turkey or chicken sausage, I use Shadybrook Farms.
- 1 tbsp grated Romano cheese
- 4 tbsp Kraft non fat Zesty Italian dressing
- ½ c chopped onion
- ½ c chopped roasted red peppers
- salt to taste, may not need any
- 2 pinches black pepper
- garlic powder to taste
Instructions
- Cook the whole spaghetti squash in the microwave on high for 5 min.
- Cut in half and place cut side down in a Pyrex square dish and cook in the microwave on high for another 8 min.
- Remove the turkey sausage from its casings and crumble into a skillet and cook until it done and begins to brown.
- Add the chopped onion to the browned turkey sauage and continue to cook until the onions are transparent. Set aside when done.
- Remove the squash from the microwave. Remove the seeds. Using a fork, shred the squash and place it in a glass bowl. If the squash isn't completely cooked, return to the microwave and cook in 2 min intervals until it is al dente. I needed to cook the squash for an additional 4 min.
- Add the Italian dressing and Romano cheese to the bowl and toss until the spaghetti squash is coated with the dressing and cheese.
- Add the sausage and onion mixture to the bowl and toss to incorporate it evenly through out the squash.
- Add the red peppers to the mixture and toss one last time.
- If you are going to serve the spaghetti squash immediately, reheat in the microwave if necessary.
- This dish stores in the refrigerator and reheats well.
Notes
You can garnish the squash mixture with a sprinkle of Romano on top or you can sprinkle some shredded mozzarella on it and pop under a broiler or in the microwave to melt it.
This recipe has a lot of sodium from the ingredients so you may not need to add any extra salt.
You can reduced the overall sodium content by substituting in a different brand of sausage that has a lower salt content. You can also roast your own red pepper and switch to a lower sodium Italian dressing.
Nutrition
Serving: 1serving | Calories: 206kcal | Carbohydrates: 21g | Protein: 14.2g | Fat: 7.8g | Saturated Fat: 2.3g | Sodium: 756mg | Potassium: 321mg
Tried this recipe?Let us know how it was!
