Seasonal: Tomato-Basil Spaghetti Squash
By Isabel Smith, MS, RD, CDN
This healthy and delicious comfort meal is packed with vitamins and nutrients, and is a great swap for traditional pasta. The seasonal spaghetti squash packs vitamins A and C and fiber, and the extra vegetables boost the B vitamins and other immune-boosting nutrients in this easy dinner.
Spaghetti squash is a low calorie powerhouse packed with vitamins and nutrients. This means that you can fill up without filling out. One cup of cooked spaghetti squash has only 46 calories with 2.2 g of heart-healthy fiber.
Ingredients
- 1 medium or large spaghetti squash
- 1 tsp olive oil
- 1/2 medium yellow onion, chopped
- 1 garlic clove, chopped
- 1 or 2 medium to large broccoli heads, chopped
- 3/4 cup cherry tomatoes, halved
- 1/2 cup organic tomato sauce
- Salt to taste
- Pepper to taste
- Fresh basil leaves to garnish dish
Directions
- Preheat the oven to 350 degrees.
- Cut the spaghetti squash into two halves and scoop the seeds out of the inside.
- Place the halves face down onto a baking sheet and put the baking sheet into the oven. Let the squash cook for about an hour or until soft.
- Remove the squash from the oven and place on the stovetop to cool.
- Heat the olive oil in a medium pan.
- Add the chopped onion and garlic and cook for 5 minutes or until soft.
- Add the broccoli and cherry tomatoes and continue to cook and stir until the vegetables are soft.
- Add the tomato sauce and simmer for 5 minutes, stirring occasionally.
- Scoop the insides of the spaghetti squash into the hot pan using a fork.
- Fold the spaghetti squash into the ingredients in the pan, and add the salt and pepper. Serve the tomato-basil spaghetti squash and garnish with fresh basil.
Prep Time: 20 minutes
Cook Time: 1 hour 30 minutes
Total Time: 2 hours
Servings: 1-2
Calories: 180
Fat: 6g
Trans Fat: 1g
Cholesterol: 0mg
Sodium: 690mg
Carbohydrates: 31g
Fiber: 8g
Sugars: 15g
Protein: 6g