Monday, March 29, 2010

Mediterranean Vegetable Sauté over Spaghetti Squash

This is one of my favorite quick, easy, and light dishes especially for spring and summer; and if you cook the spaghetti squash ahead of time, it can go together in less than 15 minutes.

I learned about spaghetti squash in the Great American Carb Reduction times of 2004-2006 or so - supposedly a great substitution for pasta. It took a while to sell me on the idea and the flavor, and I’m not sure I see it as a direct substitution necessarily, though it is tasty. I think spaghetti squash is a great addition to pasta, and you can absolutely serve this dish over angel hair pasta - especially whole wheat. However, sometimes I'm still looking for something very light, and this fits the bill. As usual, it's not terribly authentic, but I think the flavors work very well together, especially for such a quick meal.

The artichoke hearts, olives, and feta cheese bring a lot of salt to the dish, but do check before serving in case you need to add more.

med spaghetti squash 

Mediterranean Vegetable Sauté over Spaghetti Squash

Serves 4

1 medium spaghetti squash
1 tbsp olive oil
1 large red pepper, chopped
1 large yellow pepper, chopped
2 medium zucchini, chopped
1/2 red onion, diced
1 tsp dill
1 tsp oregano
15 ounce can artichoke hearts packed in water, quartered
1/2 cup Kalamata olives, pitted and roughly chopped
Zest from one lemon
1 tbsp lemon juice
6 ounces feta cheese, crumbled
Salt and pepper to taste

Preheat the oven to 400 F.

Carefully cut the spaghetti squash in half, and place the squash cut side down on a baking dish. Bake in the oven until cooked through, or 45 minutes. Allow to cool partway, then take a fork and rake across the flesh of the squash. The flesh should come apart in strands that resemble spaghetti. Put aside in a dish.

While the squash is cooking, heat the olive oil in a non stick pan over medium-high heat. Add the peppers, zucchini, onion, dill, and oregano, and cook until just crisp-tender, 2-3 minutes. Stir in the next four ingredients and just heat through, about one minute. Remove from the heat. Add salt and pepper to taste.

Portion the spaghetti squash strands into four bowls, top with vegetable mixture, then sprinkle with feta cheese.

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