foodconsumer.org: Healthy Recipes:Spaghetti Squash with Fresh Tomato Sauce

Healthy Recipes:Spaghetti Squash with Fresh Tomato Sauce
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admin on 09/22/2009 22:00:00
 
A TWIST ON SPAGHETTI
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.
SPAGHETTI SQUASH WITH FRESH TOMATO SAUCE
*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
Preheat oven to 375 degrees. 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.
Meanwhile, peel tomatoes using a swivel-bladed vegetable peeler with serrated 
blade. Halve, seed and dice tomatoes.
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.
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.
Makes 4 servings.
Per serving: 140 calories, 5 g. total fat (less than 1 g.  saturated fat), 25 g.
carbohydrate,
4 g. protein, 6 g. dietary fiber, 347  mg. sodium.