Thursday, March 5, 2015

Healthy family recipe: Squish Squash Spaghetti Squash

Change things up by using low calorie spaghetti squash instead of regular or whole wheat spaghetti.

Healthy family recipe: Squish Squash Spaghetti Squash

Rebecca Rogers, RD, LDN is a clinical dietitian for the Healthy Weight Program at the The Children's Hospital of Philadelphia.

Change things up by using low calorie spaghetti squash instead of regular or whole wheat spaghetti. For added fiber or protein add some beans like chickpeas, chicken or fish. 

Squish Squash Spaghetti Squash — Serves 6 


  • 1 small spaghetti squash
  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 1 green pepper, diced
  • 1 red pepper, diced
  • 2 garlic cloves, minced
  • 1  14.8 oz can of no salt added diced tomatoes
  • ½ cup fresh basil, chopped
  • 1/2 cup pitted calamata olives, sliced
  • 1/2 cup fat free feta, crumbled


  1. Preheat oven to 350 F degrees.
  2. Cut squash in half and remove the seeds. Cut squash into 3 inch pieces and place on a baking sheet.
  3. Bake squash for 45 minutes.  Set aside and let squash cool.
  4. In a large sauté pan, heat oil on medium heat. Saute diced onions until translucent.
  5. Add diced peppers and garlic and cook for 5 minutes.
  6. Stir in diced tomatoes and cook for another 5 minutes.
  7. After squash has cooled, take a fork and separate the flesh of the squash from the outer skin. Separate squash strands and add to the tomato mixture. Stir in basil and olives. Cook on low heat for 5 minutes.
  8. Divide squash into 6 servings and sprinkle with feta cheese.

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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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