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# Healthy Recipes:Spaghetti Squash with Fresh Tomato Sauce
- URL: https://www.foodconsumer.org/spaghetti_squash_with_fresh_tomato_sauce_220920090600/
- Published: 2009-09-22T18:00:00.000Z
- Updated: 2026-09-22T16:00:11.000Z
- Description: Baked spaghetti squash scraped into strands and topped with a quick sauce of peeled fresh tomatoes, onion, garlic, basil and oregano. Makes four servings at 140 calories each; the squash supplies vitamin A, potassium and fiber.
- Author: Food Consumer
- Tags: Cooking, Recipes & Dining, #vivvo-import

# A Twist on Spaghetti

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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.