Put a healthy spin on pizza with spaghetti squash crust

We have a surprise for you: crispy and delicious pizza crust made from spaghetti squash. Not only is spaghetti squash a low-carbohydrate alternative to crust and pasta, but this vegetable also offers a creative way to boost your immune system.

Rich in fiber and naturally gluten-free, spaghetti squash in this recipe is great for people with celiac disease or related sensitivities. It gets it color from beta-carotene, an antioxidant that our body can convert to vitamin A to support healthy eyes and bones. It’s also a source of vitamin C, niacin and magnesium.

Marketed as “vegetable spaghetti” in the mid-1930s, this winter squash was served during World War II as a pasta substitute when flour and other ingredients were scarce. Available nearly year-round, the cooked squash separates into strands like spaghetti. Originally, it was cultivated in Central America and then it was grown in China before it made its debut in the U.S.

Like pumpkin and other squash, spaghetti squash has a hard rind. So, soften the rind in the microwave before trying to cut it. But first, poke a row of holes in the squash so steam will escape. After a couple minutes in the microwave, cut the squash in half and bake it. When it’s cool, squeeze out the excess liquid for a crispier crust.

Because this squash is mild tasting, we’ve seasoned it with garlic and oregano. Then we shaped it into a circle and baked it on oiled parchment paper. Yes, this crust takes a little extra time, but it’s worth it.

Now add your favorite veggie toppings — mushrooms, onions or green pepper. Keep your protein on the healthy side with low-fat, low-sodium chicken, turkey, shrimp or tofu. Top this masterpiece with low-sodium sauce and a little cheese, bake and enjoy. “Buon appetito!”

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email HenryFordLiveWell@hfhs.org.

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Spaghetti Squash Crust Veggie Pizza

Serves: 4 / Prep time: 15 minutes / Total time: 2 hours 45 minutes (not all active time)

Vegetable oil cooking spray

1 whole spaghetti squash (4 pounds)

3 egg whites

1 teaspoon garlic powder, divided

1 teaspoon oregano, divided

½ teaspoon onion powder

1 teaspoon Italian seasoning

¾ cup no-salt-added tomato sauce

¼ cup diced red onion

½ cup sliced mushrooms

¼ cup diced green peppers

½ cup mozzarella cheese

Preheat oven to 400 degrees.

Spray rimmed baking sheet with vegetable oil cooking spray. Place squash in the microwave for 2 minutes on full power; when done, allow to sit in the microwave for 1 minute (this softens the squash to make it easier to cut).

Cut squash in half and scrape out seeds.

Place squash cut side down on prepared baking sheet and bake until tender, about 1 hour.

Let squash sit until cool enough to handle, then use a fork to remove flesh from peel. Place squash in cheesecloth and squeeze out as much liquid as possible. Discard the liquid.

In a large bowl, whisk egg whites with ½ teaspoon garlic powder and ½ teaspoon oregano until combined. Add drained squash and mix with whisked egg whites.

Line a rimmed baking sheet with parchment paper and spray with vegetable oil cooking spray. Transfer the squash mixture to the center of the baking sheet and spread into a 10- to 12-inch circle about ½-inch thick.

Bake until golden brown, about 45 to 50 minutes.

In a medium-sized bowl, mix tomato sauce, ½ teaspoon garlic, ½ teaspoon oregano, onion powder and Italian seasoning. Remove the crust from oven and spread the tomato sauce mixture over it. Sprinkle onions, mushrooms and peppers on top, then add cheese to cover. Return to oven and bake until cheese is melted, about 10 more minutes. Remove from oven, cut and serve.

From Henry Ford LiveWell.

101 calories (25% from fat ), 3 grams fat (1.5 grams sat. fat ), 12 grams carbohydrates , 7 grams protein , 213 mg sodium , 7 mg cholesterol, 129 mg calcium , 3 grams fiber . Food exchanges: 3 vegetables, 1 fat .

This article originally appeared on Detroit Free Press: Put a healthy spin on pizza with spaghetti squash crust