It’s squash season and aren’t we lucky there are so many varieties to pick from? One that’s always fascinated me is the SPAGHETTI SQUASH.

This cutie is indispensible if you’re trying to cut back on processed carbs (aka pastas). I love how it fills the bill so well when I’m craving Aunt Annie’s spaghetti and meatballs. I just bake a spaghetti squash, pull out the strands, and top it all with the marinara and meatballs. It’s a dang good substitute!

But besides tastily taking the place of high calorie, low nutrient pasta, spaghetti squash is loaded with health benefits. For instance, here’s what the research from the great site, www.thescienceofeating.com, shows:

Aids Weight Loss. One cup of cooked spaghetti squash only has 42 calories, compared to a cup of cooked pasta with over 200 calories. It only has 10 grams of total carbs (40+ for pasta). And spaghetti squash contains a fair amount of fiber, with 2.2 g, or 9 percent of the RDI, per 1-cup serving. Fiber helps with weight reduction as it makes you feel fuller longer.

Antioxidants. Spaghetti squash is nutritionally superior to regular white pasta, which doesn’t contain vitamins or much nutritional content. It’s loaded with vitamin A and vitamin C (heroic free radical fighters). Spaghetti squash is also rich in the B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function. This squash is also good for the heart due to its high level of potassium. And finally, it contributes to bone health due to its high calcium content.

Eye Health. Other antioxidants found in this squash variety are beta-carotene, lutein, and zeaxanthin, which are all linked to healthy vision and optimal eye health. A nice side note to eye health is how beta-carotene can also prevent atherosclerosis by lowering the cholesterol levels. And it is also beneficial for people with insulin resistance.

Anti-Inflammatory, Fighting Cancer & Arthritis. Spaghetti squash contains omega-3 and omega-6 fatty acids that help prevent heart diseases, inflammation, arthritis and various cancers. Omega fatty acids are also ideal for promoting proper brain function.

Other Health Benefits. Research shows this squash is good for prostate health, and it can also be used for treating benign prostate enlargement. Manganese, a mineral that assists in bone and tissue heath, metabolism, calcium absorption, and nerve function, is another key component in spaghetti squash.

But if superior taste and health factors aren’t enough, consider how easy this squash is to prepare. The simplest approach is to bake or boil it whole. After it’s cooked, it’s a breeze to cut in half, so you can then scrap it with a fork to separate it into strands.

And unlike other squashes, spaghetti squash is neutral in taste, making it remarkably versatile. Its mild flavor makes for a delicious and nutritious ingredient in quiches or frittatas. And it compliments every soup or stew it’s added to, as well.

I’ll conclude with another way to fix this wonderful vegetable. This is a recipe I found on a great health-eating site, Peas and Crayons (www.peasandcrayons.com). This is good enough for a dinner party. Make 2 or 3, though, because folks will want seconds!

Now, I suspect some of you will think this recipe is too involved or will just take too long to make. But you can always bake the squash ahead to save you some time.

CHEESY PESTO CHICKEN LASAGNA STUFFED SPAGHETTI SQUASH

1 medium-large spaghetti squash

2 cups chopped chicken, cooked via your favorite method!

1/4 cup homemade pesto sauce (store-bought is fine)

1 cup ricotta cheese (or cottage cheese)

1/2 an egg (use the white or the yolk!)

1/2 cup freshly grated parmesan cheese, packed

3/4 teaspoon garlic powder

3/4 teaspoon dried parsley

1/2 teaspoon Italian seasoning

1/4 teaspoon salt

1/2 cup chopped tomato, plus extra for topping

6 slices fresh mozzarella or 2-4 ounces freshly grated mozzarella

Fresh parsley and/or basil to garnish

Pre-heat oven to 400 degrees F.

Slice your spaghetti squash in half lengthwise and scoop out the seeds.

To prevent sticking, rub the rim of the squash's flesh with a teeny bit of olive oil or simply place a little water inside your baking dish. Both work great!

Place inside a baking dish or atop rimmed, lined baking sheet [some liquid will escape] and roast face-down for 40-60 minutes.

Cooking time will depend on size and the once rock-hard exterior of the squash will be visibly softened with a tender inside.

The squash can be roasted and stored in the fridge for up to 3-4 days awaiting it's stuffage with your lovely lasagna ingredients. You can also make the whole shebang one weekend and pop it in the fridge until about 35 minutes before dinnertime. Wind up with a little bit leftover? It reheats marvelously the following day! Now let's get back to the recipe!

If they aren't already in one, add your cooked squash to baking dish.

Cook chicken via your favorite method or squirrel away leftovers from the previous night's dinner to use in the lasagna.

Chop chicken into bite sized pieces and toss in 1/4 cup of pesto.

Set aside.

Next whisk up an egg yolk [or grab the whites from one large egg] into your ricotta and add freshly grated parmesan cheese, garlic powder, dried parsley, salt, and your favorite Italian seasoning blend.

Set aside.

Line each cooked spaghetti squash with chopped tomato or a thin layer of your favorite red sauce!

Top each with your seasoned ricotta; pile it on!

Next add your pesto chicken [it'll start to look mile high at this point, just go with it!] and sprinkle with some extra chopped tomato.

Top with sliced or grated mozzarella and cover the baking dish in foil, leaving a little room at the top [like a tent!] so the mozzarella doesn't stick.

Bake at 350 degrees F for around 35-40 minutes or until hot and bubbly.

Garnish with fresh parsley and/or basil leaves and dig in!

Leftovers taste phenomenal the next day and can be reheated via oven or microwave; up to you!

NOTES: You can absolutely use your favorite red sauce in place of the chopped tomato or go all out and use a little of both! Also, if you’d like a larger stuffing to squash ratio, just scrape the spaghetti squash with a fork to release a small pile of yummy squash noodles and mix it with your pesto chicken before adding it back into the squash to bake with the mozzarella. Anything goes when stuffing a squash, now have at it!

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