Spaghetti Squash with Simple Tomato Sauce

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With the low-carb, gluten-free, and paleo movements on the rise, spaghetti squash has quickly emerged as an easy substitute for pasta – so we wanted to bring you our favorite ways to create a comforting bowl with this fiber-packed pasta alternative.

The suggestion of spaghetti would be incomplete without the option of a rich tomato sauce: ours is quick and easy to throw together while the squash is in the oven.

Further Food Nutritionist Commentary:

Spaghetti squash is a great alternative to white pasta. It’s naturally rich in vitamin B6, something that gets removed from refined flour and added back in an artificial form. Vitamin B6 is crucial for the production of serotonin and dopamine, two feel-good hormones. It also contains one-fourth of the carbohydrate load and has 80% fewer calories than white pasta.

Tomatoes are rich in carotenoids, pigments that not only provide yellow-orange-red colors to fruits and vegetables, but also provide a high dose of antioxidant potential. Cooked tomatoes are highest in lycopene, potent in the fight against cancers, especially prostate. They also contain the three, antioxidant vitamins, C, E and the precursor to A, beta-carotene.

By Casey Giltner, Nutritionist
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Spaghetti Squash with Simple Tomato Sauce

  • Prep Time: 10
  • Cook Time: 30-40
  • Servings: 4

Ingredients

2 teaspoons olive oil (divided)

1 spaghetti squash (cut in half, lengthwise)

1 teaspoon thyme, sage or other herb

½ small onion (diced)

1 clove garlic (minced)

1 15-ounce can tomato sauce

2 teaspoons dried italian seasoning

salt and pepper to taste

Instructions

  1. Spread 1 teaspoon of olive oil on both sides of squash and sprinkle with herbs.
  2. Place squash cut side down on cookie sheet.
  3. Bake squash in 400 degree oven for 30-40 minutes, until just slightly tender (you shouldn’t be able to pierce it with a fork yet, but it should have some give).
  4. While squash bakes, heat remaining teaspoon of oil in small sauce pot.
  5. Add onions, saute until translucent, 3-5 minutes.
  6. Add garlic, stirring until fragrant, 30 seconds to one minute.
  7. Stir in tomato sauce and seasoning, simmer 10 minutes.
  8. When squash is finished, cool until it can be handled.
  9. Scrape flesh from skin edge inward, gently teasing strands as you scrape.
  10. Top noodles with sauce.
Spread 1 teaspoon of olive oil on both sides of squash and sprinkle with herbs. Place squash cut side down on cookie sheet. Bake squash in 400 degree oven for 30-40 minutes, until just slightly tender (you shouldn’t be able to pierce it with a fork yet, but it should have some give). While squash bakes, heat remaining teaspoon of oil in small sauce pot. Add onions, saute until translucent, 3-5 minutes. Add garlic, stirring until fragrant, 30 seconds to one minute. Stir in tomato sauce and seasoning, simmer 10 minutes. When squash is finished, cool until it can be handled. Scrape flesh from skin edge inward, gently teasing strands as you scrape. Top noodles with sauce.

Nutrition Information

Per Serving:   Calories: 102; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 586mg; Potassium: 561mg; Carbohydrate: 19g; Fiber: 4g; Sugar: 9g; Protein: 3g

Nutrition Bonus:  Vit C: 15%; Calcium: 11%; Vit A: 11%; Iron: 8%

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