Spaghetti-Squash Spaghetti

Average Rating:

×

Spaghetti-Squash Spaghetti

This Simple Cooking with Heart, creative Italian recipe has an interesting vegetable that the kids will think is fun to make and eat.

Ingredients

Servings  4  

  • 1 spaghetti squash (3 pounds)
  • non-stick Cooking spray
  • 1 tsp. extra virgin olive oil
  • 1 clove fresh garlic (minced) OR
  • 1 tsp. jarred, minced garlic
  • 1/2 small onion (chopped)
  • 1 cup tomatoes (diced) OR
  • 8 oz. canned, no-salt-added, diced tomatoes
  • 1/4 tsp. black pepper
  • 1/4 tsp. dried, salt-free herbs, Italian blend
  • 1/8 tsp. crushed red pepper flakes
  • 16 oz. canned, no salt added tomato sauce
  • 1/2 cup small "bite size" fresh mozzarella balls (can substitute fresh mozzarella), cut into bite-size pieces
  • 1/4 cup coarsely chopped, or, torn basil OR
  • 1 tsp. dried basil

Directions

Tip: Click on step to mark as complete.

  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 and simmer 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 mozzarella balls and fresh basil and serve.

Tip: Scraping the spaghetti squash to make “noodles” and tossing all the ingredients together are safe and fun steps to involve kids in this recipe.

Nutrition Facts

Spaghetti-Squash Spaghetti

CaloriesCalories

172 Per Serving

ProteinProtein

6g Per Serving

FiberFiber

6g Per Serving

Cost Per ServingCost Per Serving

$2.63

Nutrition Facts

Calories 172
Total Fat 6.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 10 mg
Sodium 64 mg
Total Carbohydrate 27 g
Dietary Fiber 6 g
Sugars 13 g
Protein 6 g

 

This Simple Cooking with Heart, creative Italian recipe has an interesting vegetable that the kids will think is fun to make and eat.

Nutrition Facts

Spaghetti-Squash Spaghetti

CaloriesCalories

172 Per Serving

ProteinProtein

6g Per Serving

FiberFiber

6g Per Serving

Cost Per ServingCost Per Serving

$2.63
×
Calories 172
Total Fat 6.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 10 mg
Sodium 64 mg
Total Carbohydrate 27 g
Dietary Fiber 6 g
Sugars 13 g
Protein 6 g

Ingredients

Servings  4  

  • 1 spaghetti squash (3 pounds)
  • non-stick Cooking spray
  • 1 tsp. extra virgin olive oil
  • 1 clove fresh garlic (minced) OR
  • 1 tsp. jarred, minced garlic
  • 1/2 small onion (chopped)
  • 1 cup tomatoes (diced) OR
  • 8 oz. canned, no-salt-added, diced tomatoes
  • 1/4 tsp. black pepper
  • 1/4 tsp. dried, salt-free herbs, Italian blend
  • 1/8 tsp. crushed red pepper flakes
  • 16 oz. canned, no salt added tomato sauce
  • 1/2 cup small "bite size" fresh mozzarella balls (can substitute fresh mozzarella), cut into bite-size pieces
  • 1/4 cup coarsely chopped, or, torn basil OR
  • 1 tsp. dried basil

Directions

Tip: Click on step to mark as complete.

  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 and simmer 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 mozzarella balls and fresh basil and serve.

Tip: Scraping the spaghetti squash to make “noodles” and tossing all the ingredients together are safe and fun steps to involve kids in this recipe.

 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.