How to Make Spaghetti Squash Mediterranean-Style - A Step-by-Step Guide

Spaghetti squash is a versatile and delicious vegetable that can be used as a healthy alternative to traditional pasta. It has a mild, slightly sweet flavor and a tender, spaghetti-like texture that makes it perfect for a variety of dishes. One of the best ways to enjoy spaghetti squash is by preparing it Mediterranean-style, with a combination of fresh herbs, vegetables, and tangy feta cheese.

This recipe for Spaghetti Squash Mediterranean-Style is a light and satisfying dish that is...

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Ingredients

  • cooking spray
  • 1 spaghetti squash, halved lengthwise and seeded
  • 2 tablespoons olive oil, divided
  • 3 (4 ounce) Italian sausage links, casings removed
  • 2 spring onions, finely chopped
  • 3 cloves garlic, minced
  • 1 zucchini, diced
  • 1 red bell pepper, seeded and diced
  • 1 tablespoon Italian seasoning
  • 4 ounces crumbled feta cheese, or more to taste
  • sea salt to taste
  • 1 pinch lemon pepper, or to taste
  • 1 small tomato, finely chopped
  • 1 tablespoon chopped fresh parsley, or as desired (Optional)

Information

  • Prep Time: 30 mins
  • Cook Time: 1 hr 10 mins
  • Total Time: 1 hr 40 mins
  • Servings: 4
  • Yield: 4 servings

  • Preheat oven to 350 degrees F (175 degrees C). Coat large baking dish with cooking spray.
  • Place spaghetti squash cut-side down in prepared baking dish.
  • Bake in preheated oven until spaghetti squash is tender when pierced with a fork, about 45 minutes. Turn squash over and bake for another 5 minutes. Remove spaghetti squash from oven. Scrape the strands from the skin and place into a large bowl.
  • Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add Italian sausage and cook, stirring occasionally, until sausage is brown and crumbly, 5 to 8 minutes. Remove sausage.
  • Return skillet to heat; add 1 tablespoon olive oil, spring onions, and garlic, cook and stir until onions are softened, about 5 minutes. Add zucchini, red peppers, and Italian seasoning and continue to cook and stir until the vegetables are soft, about 5 minutes.
  • Stir spaghetti squash and feta cheese into vegetable mixture; cook and stir until cheese melts, about 3 minutes. Stir sausage into vegetable mixture; season with salt and lemon pepper. Sprinkle tomato and parsley on top to serve.
  • Nutrition

    423 cal.

    • Total Fat: 30g
    • Saturated Fat: 11g
    • Cholesterol: 59mg
    • Sodium: 1199mg
    • Total Carbohydrate: 22g
    • Dietary Fiber: 2g
    • Total Sugars: 5g
    • Protein: 18g
    • Vitamin C: 57mg
    • Calcium: 233mg
    • Iron: 4mg
    • Potassium: 685mg