Lemon Brussel Sprouts & Spaghetti Squash
This lemon-flavored Brussels sprouts with spaghetti squash recipe is so delicious you won’t even notice that it’s healthy!
We substitute spaghetti squash instead of ordinary noodles to reduce calories and increase nutrition. While spaghetti squash isn't a particularly high-fiber vegetable, it is low calorie, low carb, and packed with nutrients including vitamin C, vitamin B6, and potassium.
Brussels sprouts are a great source of dietary fiber, which can improve digestive health. On average, one cup of Brussels sprouts provides 3.5 grams of dietary fiber.
Did You Know
Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed probiotics. But how does fiber help probiotic health? There are two types of fibers that the body needs: soluble and insoluble fibers. Soluble fibers are fibers that easily dissolve in water and turn into a gel-like substance that aids digestion in a number of ways. It can help improve your body's blood glucose levels and may help lower the risk of diabetes.
Insoluble fibers are fibers that do not dissolve in water. These fibers pass through your digestive tract and help soften stool so that waste can pass through your body easier. These fibers primarily help improve and maintain regularity, but they also help support insulin sensitivity, which also decreases the risk of developing diabetes.
When combined with probiotics, both of these fiber types help properly extract nutrients from food and expel waste from the body with more ease. Both of these fibers are necessary for probiotics to function properly and help prevent excess fats from being stored during a weight loss regimen.
- 1 medium spaghetti squash
- 4 tbsp. neutral oil, divided (we like avocado)
- 1 ½ cups coarse breadcrumbs (optional)
- 1 ¼ tsp kosher salt, divided
- Freshly ground pepper
- Zest of 2 medium lemons, divided
- 3 cups cooked or roasted Brussels sprouts, coarsely chopped
- 1 clove minced garlic
- ¼ tsp red pepper flakes (optional)
- ½ cup dry white wine
- 2 tbsp. freshly squeezed lemon juice
- Grated parmesan cheese, for serving
To prepare the spaghetti squash:
- Preheat the oven to 400°F.
- Slice the spaghetti squash in half lengthwise and remove the seeds and ribbing. Drizzle the inside of the squash with a neutral oil and sprinkle with salt and pepper.
- Place the spaghetti squash cut side down on a lined baking sheet and use a fork to poke holes into the skin. Roast the squash for 30 to 40 minutes or until lightly browned on the outside. The time may vary depending on the size of your squash, so keep an eye on it.
- Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the "noodles" from the sides of the squash. Set aside.
To prepare the rest of the dish:
- Heat 2 tablespoons of olive oil in a large, nonstick frying pan over medium heat. Add the breadcrumbs and 1/4 teaspoon of salt, and season with pepper. Cook, stirring occasionally, until golden brown and toasted-- about 7 minutes. Remove from heat and stir in half of the lemon zest. Transfer the breadcrumbs to a medium bowl and set aside.
- Heat the remaining 2 tablespoons of neutral oil in the frying pan over medium heat. Add the Brussels sprouts, garlic, and red pepper flakes, and cook until heated through-- roughly 2 to 3 minutes.
- Add the wine and remaining 1 teaspoon salt, and season with pepper. Cook until the wine is reduced by half, about 2 minutes.
- Transfer the spaghetti squash to the pan. Add 2 tablespoons of lemon juice and 1 cup of water and cook, tossing often, until the sauce thickens and coats the spaghetti squash. Add more water a tablespoon at a time as needed if the dish seems dry.
- Remove the pan from the heat and stir in the remaining lemon zest. Taste and season with more salt, pepper, and lemon juice as needed. Sprinkle with the toasted breadcrumbs and Parmesan cheese. Serve immediately.
(*Recipe adapted from The Kitchn)