Spaghetti Squash

Spaghetti squash is very good and a low calorie substitute for pasta. It  can be sauced just the same as pasta. It is easy to cook and at 42 calories a cup vrey diet friendly.
Here is the rest of the nutritional data on spaghetti squash:

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2655/2

To prepare:

Slice a squash in half. You will need a big heavy knife and some muscle power..they are hard on the exterior..I actually used a rubber mallet to get my knife through it today.

With a spoon scrape out the seeds. Then in a cast iron pan large enough or casserole grease lightly the pan and the cut surface with a small quantity of olive oil...just to keep it from sticking. Then place cut side down in the bottom of the pan and cover. Put into a pre-heated oven 350 degrees. It is done when the shell is pierced with a large cooking fork and the flesh is tender and soft. Using tongs or a fork take the squash from the pan..Holding with oven mitts you can then scrape out the strings of squash with a dinner fork into a bowl. I use a quarter of a small squash for a serving..about a cup and today made a simple tomato sauce which will appear in the next post.