Roasted Spaghetti Squash with Mustard Greens & Wheat Berries

Roasted Spaghetti Squash

with Mustard Greens & Wheat Berries

2 Servings
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Vegetarian
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Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

Brewer’s yeast, a key component in brewing beer, is believed to help prevent the common cold and alleviate other ailments. While you can simply sprinkle it on dishes as a seasoning, we love the slightly tangy flavor it adds to sauces. As you scrape and twirl the spaghetti-like squash threads onto your fork, don’t forget to dip them in the sauce—you might just be able to say good-bye to that runny nose.

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  • Nutrition
    PER SERVING
  • Calories
    450 Cals (est.)
fresh
ingredients
Roasted Spaghetti Squash with Mustard Greens & Wheat Berries
Title
  • ½ cup Wheat Berries
  • 3 cloves Garlic
  • 1 bunch Mustard Greens
  • 1 bunch Dill
  • 1 Lemon
  • ½ Spaghetti Squash
  • 1 cup Vegetable Broth
  • 1 Tbsp Honey
  • 1 Tbsp Butter
  • 1 tsp Brewer’S Yeast
  • 1 tsp Curry Powder
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the wheat berries:
1 Cook the wheat berries:
Heat a medium pot of salted water to boiling on high heat. Preheat the oven to 500°F. When the water boils, add the wheat berries. Cook uncovered 25 to 30 minutes, or until tender. Drain thoroughly and reserve the pot.
Prepare your ingredients:
2 Prepare your ingredients:
Wash and dry the fresh produce. Peel and finely chop the garlic. Roughly chop the mustard greens. Scrape out the seeds from the squash and cut it in half lengthwise to make 2 wedges. Pick the dill fronds off the stems. Cut the lemon in half.
Roast the squash:
3 Roast the squash:
Drizzle the squash wedges with a little olive oil and season with salt and pepper. Place in a baking dish, cut-side up, and add enough water to cover the bottom of the dish. Roast for 30 to 35 minutes, or until tender when pierced with a knife.
Cook the mustard greens:
4 Cook the mustard greens:
While the squash wedges roast, in a large pan, heat a little olive oil on medium-high until hot. Add the mustard greens; cook for 2 to 3 minutes, or until wilted. Add the garlic; cook about 30 seconds, or until fragrant, stirring frequently. Add the drained wheat berries; cook for 1 to 2 minutes. Reduce the heat to low and keep warm while making the sauce.
Make the sauce:
5 Make the sauce:
In the pot used for the wheat berries, heat the vegetable broth to boiling on high. Reduce the heat to low and simmer 6 to 8 minutes, or until reduced in volume to about ¼ cup. Add the honey, brewer’s yeast, and curry powder and whisk until well combined. Add the butter; cook 1 to 2 minutes, or until slightly thickened. Season with salt to taste.
Finish the greens & plate your dish:
6 Finish the greens & plate your dish:
Once the sauce is finished, remove the greens from the heat and add the juice of half the lemon and a little olive oil. Season with salt and pepper to taste and toss to combine. Cut the roasted squash wedges in half. Divide the squash, wheat berries, and mustard greens between 2 plates. Spoon the sauce over the top and garnish with the dill (and a lemon wedge, if you like). Enjoy!

Tips from Home Chefs

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Roasted Spaghetti Squash

Cook the wheat berries:
1 Cook the wheat berries:
Heat a medium pot of salted water to boiling on high heat. Preheat the oven to 500°F. When the water boils, add the wheat berries. Cook uncovered 25 to 30 minutes, or until tender. Drain thoroughly and reserve the pot.
2 Prepare your ingredients:
Wash and dry the fresh produce. Peel and finely chop the garlic. Roughly chop the mustard greens. Scrape out the seeds from the squash and cut it in half lengthwise to make 2 wedges. Pick the dill fronds off the stems. Cut the lemon in half.
Prepare your ingredients:
Roast the squash:
3 Roast the squash:
Drizzle the squash wedges with a little olive oil and season with salt and pepper. Place in a baking dish, cut-side up, and add enough water to cover the bottom of the dish. Roast for 30 to 35 minutes, or until tender when pierced with a knife.
4 Cook the mustard greens:
While the squash wedges roast, in a large pan, heat a little olive oil on medium-high until hot. Add the mustard greens; cook for 2 to 3 minutes, or until wilted. Add the garlic; cook about 30 seconds, or until fragrant, stirring frequently. Add the drained wheat berries; cook for 1 to 2 minutes. Reduce the heat to low and keep warm while making the sauce.
Cook the mustard greens:
Make the sauce:
5 Make the sauce:
In the pot used for the wheat berries, heat the vegetable broth to boiling on high. Reduce the heat to low and simmer 6 to 8 minutes, or until reduced in volume to about ¼ cup. Add the honey, brewer’s yeast, and curry powder and whisk until well combined. Add the butter; cook 1 to 2 minutes, or until slightly thickened. Season with salt to taste.
6 Finish the greens & plate your dish:
Once the sauce is finished, remove the greens from the heat and add the juice of half the lemon and a little olive oil. Season with salt and pepper to taste and toss to combine. Cut the roasted squash wedges in half. Divide the squash, wheat berries, and mustard greens between 2 plates. Spoon the sauce over the top and garnish with the dill (and a lemon wedge, if you like). Enjoy!
Finish the greens & plate your dish:
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