Submitted by: Lauren Weber, DO • Women's Health Specialist and Family Practice, Center for Women's Health, A NorthBay Affiliate
Spaghetti squash gives you the look and feel of pasta for less than a quarter of the calories and carbs. Serve with our healthy, homemade marinara sauce and sprinkle with Parmesan cheese. The perfect dish for the autumn season.
- • 1 large spaghetti squash
• 2 Tbsp extra virgin olive oil
• 1/8 tsp salt
• ¼ tsp pepper
• 1 tsp onion powder
• 1.5 Tbsp garlic, minced
• 15 oz can of unsalted cannellini beans, drained and rinsed
• 1 zucchini, cubed
• ½ onion, diced
• 8 oz mushrooms, cubed
• 2.5 cups diced tomato, canned
• 2 oz tomato paste (about 1/3 of a 6 oz can)
• 4 Tbsp parmesan cheese
- Cut spaghetti squash in half lengthwise. Scoop out seeds and string. Coat inside with 2 tsp extra virgin olive oil, salt and pepper.
- Bake spaghetti squash in 350 degree oven for 35 minutes, insides up. Let cool. Scrape insides out and sauté them in 2 tsp olive oil with cannellini beans and 1 Tbsp garlic.
- In another pot, heat 2 tsp of oil over medium heat. Add zucchini and mushrooms, onion powder, and remaining ½ Tbsp garlic. Add canned tomatoes and tomato paste. After 10 minutes, turn heat down to low and let simmer for 1-2 hours. Add water as needed to obtain desired thickness.
- Serve squash mixture topped with sauce. Sprinkle each serving with 1 Tbsp of parmesan cheese.
Nutritional Analysis (per serving)
- 340 Calories
- 11g Total Fat
- 2g Saturated Fat
- 5mg Cholesterol
- 780mg Sodium
- 48g Total Carbohydrate
- 11g Dietary Fiber
- 16g Sugars
- 13g Protein