edible ink

Let’s not pretend spaghetti squash is actual pasta — you won’t fool me for a second. But, if we can accept spaghetti squash for the vegetable it is, we can easily transform it in to a delicious spaghetti & sugo (sauce) inspired recipe suitable for a low-carb meal prep lunch or family dinner.

There are two main elements to this recipe — the squash and the sauce. I’ve included a basic recipe for a chunky, vegetable-heavy sugo packed with herbs and spices. It can easily be made vegetarian by substituting sunburst squash, tofu or tempeh for the pork stew meat.

If you have a microwave, try using it for the spaghetti squash! In order to safely slice open the squash to remove the seeds, it must be either par-roasted in the oven, or softened in the microwave. This recipe uses the oven method, simply because I don’t have a microwave. However, here’s a link to the microwave method. The important part is that you soften it somehow, as cutting into a raw spaghetti squash is comparable to attempting to slice a rock with a butter knife.

Sauce can be made in crockpot, instant pot or on the stove. Choose the method that works best for you! Remember adjust as necessary to accommodate your own tastes and needs. As a meal prep recipe, this is highly flexible and adaptable. Add or remove any seasonings listed in the recipe to suit personal preference. Similarly, swap out any vegetables or add any sauce essentials! Have fun with it and enjoy!

Serves: 4-5 people.

Meal Prep Yield: 5 meals for 1 person.

INGREDIENTS

For the Squash

• 2 small/medium spaghetti squash. (Here’s how to pick ’em.)
• Extra Virgin Olive Oil.
• 1 TB each salt and pepper.

For the Sauce

• 1 lb pork stew meat, cut into bite-sized pieces.* {sub: 1 lb peeled summer squash/zuchinni/eggplant or 1 lb pressed, crumbled tofu or tempeh.}
• 1/4 cup Extra Virgin Olive Oil.
• 1/4 cup Red Wine Vinegar.
• 6 cloves garlic, peeled & minced.
• 1 cup chopped green, white or red onion.
• 1/4 cup roasted peppers.
• 1/2 cup diced carrot.
• 1/4 cup chopped fresh basil.
• 2-3 cans diced tomatoes.
• 1 can pureed tomatoes.
• 1 TB each salt, pepper, Italian seasoning, parsley, oregano, fennel seed, 1/2 tsp allspice; then season to taste.

For Serving (optional):

• Grated Pecorino Romano Cheese* {sub: Nutritional Yeast}
• Fresh chopped parsley, stems removed.
• Red pepper flakes.

DIRECTIONS

1. PREPARE THE SQUASH.

Use the microwave method, found here. Or, use oven:

• Heat oven to 400 degrees.
• Make several small cuts in the flesh of the squash (essentially, stab the squash multiple times all over). Place in a roasting pan.
• Roast about 10-15 minutes until the squash is soft enough to slice safely. Using a towel to protect your hand from the heat, slice the squash lengthwise in half. Scoop out seeds (they can be rinsed and roasted if desired). Drizzle with olive oil and rub into flesh. Sprinkle with salt and pepper.
• Roast another 30-40 minutes until tender (fork tender). Make sauce in the meantime. When finished, remove from oven and let cool.

2. PREPARE THE SAUCE.

This can easily be done in a crock pot or instant pot. Simply cook the pork stew meat according to the directions below, then add to crock pot/instant pot with the rest of the ingredients. Cook on low for 4 hours (instant pot = slow cook, no pressure), taste and adjust seasoning as necessary. To cook on stovetop, follow directions below:

• Heat a heavy bottomed sauce pot over medium-high heat. Drizzle olive oil in bottom of pan to coat. Sear the pork meat, sprinkle with salt and pepper. {If using other squash/tofu/tempeh, fry briefly in the olive oil with salt and pepper, then remove from pot and set aside.} Reduce heat and cover, allowing to fully cook through. Remove from pot and set aside. Don’t clean the pot!
• Add olive oil, garlic, green onions, peppers and carrot to pot. Saute over medium heat until vegetables are tender, about 10-15 minutes. Add tomatoes, vinegar, basil and seasonings along with a pinch of sugar for balance.
• Allow to come to simmer, then add the pork meat back into pot. Simmer on medium low heat for 20 minutes so flavors can come together. Taste and adjust seasoning as necessary.

3. COMBINE & SERVE.

Use a fork to fluff the spaghetti squash into noodles.

• If eating immediately: combine squash with sauce in pan and heat before serving. Plate and top with grated pecorino, red pepper flakes and fresh parsley if desired.
• If using for meal prep: scoop squash into containers, portioning as desired. Spoon sauce over top. If you have sauce left over, cover and refrigerate to use within two weeks. Or, freeze for later use.

Enjoy!