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Recipe of the Week: Spaghetti Squash with Fresh Tomato Sauce

May 20th, 2014

Category: Uncategorized

Recipe of the Week: Spaghetti Squash with Fresh Tomato Sauce

Yield: 4 servings  | Calories: 140 calories  | Total Fat:  5 g (less than 1 g. saturated fat)  |  Carbs: 25 g  |  Protein: 4g  |  Dietary Fiber: 6g  |  Sodium: 347mg
If you're having trouble working vegetables into your meals have no fear–this pasta look-alike is here to help. Spaghetti squash, a winter variety, is actually quite mild-tasting on its own. This recipe uses tomatoes and onion to impart rich flavor without taking away from the unique texture of the squash. And squash is a nutritional powerhouse, containing Vitamin A, potassium and fiber.

Ingredients:

- 1 small spaghetti squash (about 2 lbs.)
- 2 lbs. vine-ripe tomatoes (small beefsteak, Early Girl or plum varieties)
- 1 Tbsp. extra virgin olive oil
- 1/2 cup finely chopped onion
- 2 garlic cloves, finely chopped
- Pinch of dried red pepper flakes
- 1/2 tsp. salt
- 1/2 tsp. dried basil
- 1/2 tsp. dried oregano
- Freshly ground black pepper

 

Directions:

1. Preheat oven to 375 degrees.

2. Pierce squash in half dozen places with a thin knife. Bake squash on a piece of foil in oven until it yields slightly when firmly pressed, about 50-60 minutes.

3. Meanwhile, peel tomatoes using a swivel-bladed vegetable peeler with serrated blade. Halve, seed and dice tomatoes.

4. Heat oil in medium skillet over medium-high heat. Add onion and sauté until translucent, about 4 minutes. Mix in garlic and cook another 2 minutes, stirring constantly. Add tomatoes, red pepper flakes, salt, basil and oregano. Cook, stirring until tomatoes are tender (but still hold their shape), about 5 minutes. Season to taste with black pepper.

5. Halve the baked squash horizontally. Scrape out and discard the seeds. Using a fork, scrape out the squash in strands. Divide four cups of the squash among four deep pasta bowls. Spoon one-fourth of the sauce over the squash in each bowl. Serve immediately.

 

Photo by: ohsheglows.com

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