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Spaghetti Squash with Marinara Sauce

This recipe substitutes spaghetti squash for pasta to create a delicious and low-calorie version of spaghetti with marinara sauce.

Per Serving: 176 calories, 6 g fat, 1 g sat fat, 5 g protein,32 g carbohydrates, 3 g fiber, 0 mg cholesterol, 435 mg sodium
Spaghetti Squash with Marinara Sauce Photo
Yield: 4 servings


  • 1 Tbsp extra-virgin olive oil
  • 1 cup chopped onion
  • 1 Tbsp minced garlic
  • 1 can (28 oz) petite diced tomatoes in juice
  • 3 Tbsp tomato paste
  • Pinch crushed red pepper flakes
  • One (2 ¼ lb) spaghetti squash, cut in half lengthwise, seeds removed
  • ¼ cup sliced fresh basil
  • 4 tsp grated Parmesan cheese


  1. To make the sauce, heat oil in a large nonstick skillet over medium heat. Add onions; sauté 6 minutes until tender. Add garlic and cook until fragrant, about 30 seconds.

  2. Stir in diced tomatoes, tomato paste, and crushed red pepper flakes and bring to a simmer. Reduce heat to low and simmer 10 minutes for flavors to blend.

  3. Meanwhile, to cook squash, put squash in a microwave-safe plate or bowl. Cover and cook on High until strands of squash separate when flesh is scraped with a fork, about 8 to 10 minutes.

  4. Scrape spaghetti squash from peel with a fork to form strands. Place into a large bowl; add sauce and fresh basil and toss to coat. Sprinkle servings with grated Parmesan.

Photo, recipe created and nutritional analysis completed by Terry Grieco Kenny for DietsInReview.com

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