Quantcast

Spaghetti Squash with Light Marinara Sauce

Spaghetti squash is simple to cook and makes a great lower-carb substitute for pasta. It’s perfect for a winter day when the kids are out of school on winter vacation. If you’re just cooking for one or two, you’ll have plenty of leftovers to heat up for an easy dinner or lunch later in the week.

Nutritional Facts

Serving Size: 1/6 of recipe

  • Calories 95
  • Carbohydrate 12 g
  • Protein 2 g
  • Fat 5 g
  • Saturated Fat 1 g
  • Sugar 6 g
  • Dietary Fiber 3 g
  • Cholesterol 0 mg
  • Sodium 225 mg
  • Potassium 485 mg

This Recipe Serves 6

Ingredients

Spaghetti Squash:
1 medium spaghetti squash (about 2 pounds), washed
1 tablespoon extra virgin olive oil
1 tablespoon finely grated Parmigiano-Reggiano cheese

Marinara:
14 plum tomatoes, chopped
2 cloves garlic, chopped
1 shallot, minced
1 tablespoon extra virgin olive oil
Freshly ground pepper
½ teaspoon fine sea salt
1 cup fresh basil leaves
6 teaspoon Parmigiano-Reggiano cheese (optional)

Instructions

  1. Pierce spaghetti squash with a fork in several places and place in microwave on high until skin is soft, approximately 10-15 minutes. Let cool.
  2. While squash is cooking, combine all marinara ingredients in a medium-sized bowl except basil leaves.
  3. Tear basil leaves and add to tomato mixture.
  4. Cut squash in half and make “spaghetti.” Using a fork, pull out individual strands of “spaghetti.” Toss spaghetti squash with olive oil and Parmigiano-Reggiano cheese.
  5. Place squash in a pie plate. Top with light marinara and a sprinkling of Parmigiano-Reggiano cheese.
  6. Serve over cooked spaghetti squash.

Dietitian Tip: To add extra nutrients to this dish, you can also toss in some steamed vegetables or a lean meat or meat substitute.

From The Stress-Free Diabetes Kitchen by Barbara Seelig-Brown

Photo: Spaghetti Squash with Light Marinara Sauce from The Stress-Free Diabetes Kitchen. PNC Photography: Photographer: Peter Papoulakos

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

Find More Recipes

Stress-Free Meals

A day of low-stress meals and snacks - perfect for the holidays and winter time in general.

See Meal Plan