A More Nutritious Bowl Of ‘Spaghetti’

Spaghetti Squash with Marinara Sauce and Cheese

This winter squash is a great alternative to pasta for those who are looking for a more nutritious bowl! With less than 200 calories per serving and packed with fiber and antioxidants like beta carotene (which our bodies convert to vitamin A) and vitamin C, this dish is filled with good nutrition and satisfies a carb craving for the starchy stuff!

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Ingredients (serves 5):

1 3-pound spaghetti squash

1 tsp canola oil

dash salt

dash ground black pepper

1 C tomato sauce (I like 365 brand tomato and basil pasta sauce from Whole Foods), or feel free to make your own!

4 oz reduced fat mozzarella cheese

Nonstick vegetable oil cooking spray

Now just turn the squash face down and bake in the oven!

Now just turn the squash face down and bake in the oven!

Directions:

1. Preheat oven to 375 degrees Fahrenheit.

2. Spray baking pan with nonstick vegetable oil cooking spray. Cut spaghetti squash in half, lengthwise. Remove pulp and seeds with a spoon. Pour oil in your palms (make sure they are clean!) and rub hands together so that oil coats your hands. Next, rub the oil on the spaghetti squash. Sprinkle dash of salt and pepper on top of squash and turn squash over (face down).

3. Bake spaghetti squash for 25-35 minutes. When the squash is cooked, you will be able to pull the “spaghetti” strands with a fork, but it will be able to hold its form. Continue to do this until all of the squash is out of the skin (I like to pull the strands into a large bowl). Once all squash is in the bowl, pour sauce over squash and stir. Top with cheese. You may need to heat the squash in the microwave for a minute to warm the sauce. Serve and enjoy!

This is how the spaghetti squash should pull apart with a fork - it forms 'spaghetti'!

This is how the spaghetti squash should pull apart with a fork – it forms ‘spaghetti’!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 167 calories, Total Fat 6 g, Saturated Fat 2 g, Cholesterol 12 mg, Carbohydrates 22 g, Fiber 6 g, Protein 9 g, Sodium 399 mg, Calcium 411 mg

Now just stir together and serve!

Now just stir together and serve!

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Squash Those Pasta Cravings!

Spaghetti Squash with Garlic and Olive Oil

Craving pasta, but wishing you didn’t love the starchy stuff? While whole wheat pasta is fine in moderation, it is understandable to wish you were craving something a little healthier. This is where spaghetti squash comes in- tastes like pasta, looks like pasta, but is actually a winter squash that packs in a ton of nutrition with every bite! Spaghetti squash is rich in beta-carotene, which your body converts to vitamin A. The healthy fat in the olive oil aids in the absorption of this fat-soluble vitamin. Also, spaghetti squash is a rich source or vitamin C, vitamin K and potassium! Make enough for seconds – you’re going to want them!

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Ingredients (serves 5):

1 medium spaghetti squash (about 3 lbs)

4 cloves garlic

1 medium zucchini squash

1/2 C extra virgin olive oil

1/2 C grape tomatoes, halved

1 C reduced-fat feta cheese, crumbled

2 basil leaves, chopped

1 tsp garlic powder

1/2 tsp ground black pepper

1/2 tsp salt

Directions:

1. Preheat oven to 375 degrees.

2. Cut spaghetti squash lengthwise. Remove pulp. Place on baking sheet (skin facing upward) and bake for 45 mins- 1 hour.

3. After spaghetti squash has been cooking for approximately 30 minutes, dice zucchini and mince garlic.

4. Pour 2 Tbsp olive oil in large skillet and warm over medium heat. Add zucchini and garlic powder. Cook approximately 5 minutes, stirring occasionally.

5. Add minced garlic, chopped basil leaves and halved tomatoes to skillet with zucchini. Cook another 5 minutes, stirring occasionally. Remove skillet from heat.

6. Remove squash from oven and allow to cool for 5 minutes. Pull squash with a fork. It should be easily removed and appear as long, thin, soft strands of spaghetti. If this is not the case, continue to cook squash and resume once squash is finished cooking. Add squash to skillet with vegetables and warm over low-medium heat.

7. Add remaining olive oil, salt and ground black pepper. Add chopped basil leaves to skillet. Cook approximately 5 minutes, stirring occasionally.

8. Mix in feta cheese and cook 1-2 minutes. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 312 calories, Fat 26 g, Saturated Fat 6 g, Cholesterol 16 mg, Sodium 578 mg, Carbohydrates 15 mg, Fiber 3 g, Sugar 6 g, Protein 5 g, Calcium 166 mg