Spaghetti Squash Marinara Style
Here's a great way to utilize spaghetti squash into an Italian style dish.
Yield: 4 Servings
- 1 2 lb. spaghetti squash halved lengthwise and seeded*
- 1 Tbsp. canola oil
- 2 cloves garlic, minced
- 1 small onion, chopped
- 1 green pepper, diced
- 1 14.5 ounce can diced tomatoes
- 1/3 cup shredded Parmesan cheese
- 1/3 cup chopped parsley
- Black pepper, to taste
- *I suggest asking your produce manager to cut the squash for you as sometimes it can be a bit tricky
- Preheat oven to 400ºF.
- On a cookie sheet place parchment paper (optional) and then place squash face down.
- Bake uncovered for 20-25 minutes or until soft. Let cool for about 20-30 minutes.
- With a fork, fluff spaghetti squash into strands, scraping all of the contents and set aside.
- In a frying pan, place oil, garlic, onion and green pepper. Saute until lightly cooked.
- Add spaghetti squash and tomatoes. Combine until well blended and cook until some of the liquid is evaporated (about 10-15 minutes over medium heat). Toss in cheese, parsley and black pepper and mix well.
- Place in serving dish.
Notes: Makes 4 servings. Per serving: 103 calories, 4 grams Protein, 11 grams Carbohydrate, 5.5 grams Fat, 1.5 grams Saturated Fat, 4 mg Cholesterol, 330 mg Sodium, 2 grams Fiber
Susan M. Piergeorge, MS, RD is a Registered Dietitian with over two decades in nutrition counseling, health promotion, food industry and culinary experience. She also possesses a Professional Culinary Certificate. Her background includes teaching nutrition education, stress management, smoking cessation, corporate wellness, cooking demonstrations, and food industry experience. She has authored a book “Boomer Be Well! Rebel Against Aging Through Food, Nutrition, and Lifestyle” and writes a food and nutrition blog at www.susanpiergeorge.com