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Spaghetti-Squash Pasta

Spaghetti-Squash Pasta


Yield: 4 servings


1 (3 pounds) spaghetti squash
Cooking spray
1 teaspoon extra virgin olive oil
1 teaspoon garlic (1 clove), minced
½ of one small onion, chopped
1 cup tomatoes, diced (can substitute 8 oz. no salt added canned diced tomatoes)
¼ teaspoon black pepper
¼ teaspoon dried salt free Italian herbs blend
1/4 teaspoon crushed red pepper flakes
2 8oz. cans no salt added tomato sauce
½ cup fresh parmesan cheese
¼ cup fresh basil, roughly chopped or torn (or 1 tsp. dried)


1. Preheat oven to 350° F.

2. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender.

3. Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low andsimmer for 10 minutes.

4. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap flesh from outside working in, creating “spaghetti noodles”.

5. Add squash “noodles” to sauce and remove from heat. Toss with parmesan and fresh basil and serve.


Per serving: Calories 190, Total Fat 6 g, Saturated Fat 2 g, Trans Fat 0.0 g, Cholesterol 9 mg, Sodium 64 mg, Carbohydrates 36 g, Dietary Fiber 5 g, Total Sugars 7 g, Protein 9 g

Recipe adjusted by the HealthyU RD team.

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