Spaghetti Squash: Get Fit With Flavor

Wayne shares healthy vegetarian dishes as part of a new fitness challenge

Last September, my friends and I created a fitness challenge.  I’m happy to say that I not only lost the weight I wanted to lose but I’ve also been able to keep it off all these months.  So, we decided to create a new challenge to add to our previous success.  I decided to focus a bit more on weight training at the gym but also decided to try being a vegetarian during this three week challenge and eat as healthy as possible.  This first recipe was inspired by my love of Italian food.  I’ve never been much of a tofu fan, but this combination has a nice flavor to it and I’m actually staring to enjoy tofu just a bit more.

Spaghetti Squash with Tofu and Citrus Basil Sauce
Serves 4


1 Spaghetti Squash (3.5-4lb size)
1 Vegetable Bouillon Cube dissolved in 1 cup of hot water
1 tsp Apple Cider Vinegar
1/4 cu Orange Juice
Zest of half a lemon
2 tbl Lemon Juice
1/4 cu Basil, chopped
1 tbl Fresh Tarragon, chopped
1 clove Garlic, minced
1 tsp Cornstarch, dissolved in 1/4 cu water
1 pkg Firm Tofu (14oz size)
1 tbl Olive Oil
5oz Fresh Mushroom, sliced
12 oz pkg Cherry Tomatoes, halved
5-6 additional bails leaves, julienned
Salt and Pepper


Pierce squash multiple times with a sharp fork.  Place in a microwave oven and cook on high for 15 minutes, rotating once during the cooking (if your microwave desn’t rotate automatically).  After 15 minutes, allow squash to rest for 10 minutes.

Meanwhile, place water, vinegar, orange juice, lemon juice, the 1/4 cup of basil, tarragon and garlic in a small saucepan.  Bring to a boil and continue cooking for 3 minutes.  Add cornstarch liquid and continue boiling until mixture reduces by more than half and reaches the consistency of gravy, about 8-10 minutes.  Strain and set aside.

Cut tofu into 1” cubes.  Heat olive oil in a large saucepan over high heat.  Add tofu and sear until lightly brown.  Drain tofu on paper towels.

Cut squash in half lengthwise.  Be careful of steam escaping when cutting.  Remove the seeds from the center of each half.  Using a fork, scrape the flesh from the shell and place in a large bowl.  Pour sauce over squash.  Add lemon zest, mushrooms and tomatoes.  Toss to combine.  Season with salt and pepper, to taste.  Distribute among four plates and top with basil.

Special note: you can sauté the mushrooms in a tablespoon of olive oil if you like before adding them to the dish.

Nutritional estimates per serving: 308 calories, 12 g fat, 14.7 g protein, 40 g carbs, 3.3 g dietary fiber

If you have any questions, recipes you’d like to share, or comments, please send me an email at or follow me on facebook.

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