Diabetes Forecast

Spaghetti Squash With Pine Nuts and Sage

Per Serving

Spaghetti Squash With Pine Nuts and Sage

Makes: 6
Serving Size: 3/4 cup
Calories 110
Fat 6 g
Saturated Fat 0.9 g
Trans Fat 0 g
Carbohydrate 13 g
Fiber 3 g
Sugars 5 g
Cholesterol 0 mg
Sodium 45 mg (without added salt)
Protein 3 g
Choices: Vegetable 2, Fat 1
  • Makes: 6
  • Serving Size: 3/4 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 55 minute


1 med. spaghetti squash (about 3 lb.), halved and seeded
2 tsp. olive oil
1 med. onion, minced
1 shallot, chopped
2 garlic cloves, minced
1/4 cup pine nuts
2 Tbsp. grated fresh Romano cheese
1 Tbsp. minced fresh sage
1/8 to 1/4 tsp. crushed red pepper flakes
Salt and pepper to taste
1 large plum tomato, diced


  1. Preheat the oven to 400°F. Place the squash halves cut side down on a baking sheet and roast for about 40 minutes until tender.
  2. Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, shallot, and garlic and sauté for 4 minutes. Add in the pine nuts and cook for 2 minutes until pine nuts are lightly browned. Set aside.
  3. When the squash is cooked, turn the squash halves cut side up. With a pasta rake, large spoon, or dinner fork and set of tongs, scoop the flesh from the squash shell. The flesh will come out like strands of spaghetti. Add the squash to a large serving bowl. Drain any accumulated liquid. Rake through the strands to keep them separated. Add in the pine nut–onion mixture, cheese, sage, crushed red pepper flakes, salt and pepper, and diced tomato, and toss well.

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