Here's a recipe... I think if you left out the cheese it would be
fat-free. The source is noted at the bottom of the recipe.
Recipe: Spaghetti Squash with Tomatoes 10/16/99
1 Spaghetti squash (2 1/2 - 3 lb)
2 Tbsp. Water
1/2 cup Chopped red or green sweet pepper
1/2 cup Sliced green onions
2 Large tomatoes, chopped
2 Tbsp. Snipped parsley
1/2 tsp.Dried dillweed
2 tsp. Dried basil, crushed
1 Tbsp. Parmesan cheese, grated
Wash spaghetti squash; halve lengthwise. Scoop out seeds.
Place squash halves, cut side down, in a baking dish. Bake in a 350° F.
oven for 30 to 40 minutes or till tender.
Meanwhile, in a medium nonstick skillet heat water. Add
sweet pepper and green onions and cook for 2 minutes. Stir in
tomatoes, parsley, dill, and basil. Simmer, uncovered, for 5 minutes
more or till of desired consistency.
Using two forks, remove stringy pulp from spaghetti squash
and place on a serving platter. Spoon tomato mixture over spaghetti
squash. Toss to combine. Sprinkle with Parmesan cheese.
Makes 6 servings.
Microwave directions for cooking spaghetti squash:
Pierce squash several times with a fork, and place on paper
towels in microwave oven. Microwave on high for 15 to 18 minutes or
until tender, turning squash every 3 minutes. Let squash stand for 5
minutes; cut in half lengthwise, and discard seeds. Proceed as above.
Nutrition facts per serving: 66 calories, 1 g total fat (0 g saturated
mg cholesterol, 52 mg sodium, 13 g carbohydrate, 3 g fiber, 2 g protein.
Daily Values: 15% vitamin A, 59% vitamin C, 5% calcium, 8% iron.
(August 11999 Fresh From the Garden Recipe)