Baked Spaghetti Squash “Pasta” & Sauce

Health Benefits and Tips:

Quality olive also contains abundant antioxidants, which help protect your heart and reduce your risk of cancer. According to Dr. Andrew Weil, olive oil has the highest percentage of heart-healthy monounsaturated fat of any edible oil.  Zucchini is a type of summer squash, and helps regulate blood sugar. It is high in fiber and B-vitamins, and a good source of zinc, magnesium, and omega-3 fatty acids (the good kind!). Consuming kale lowers your risk for cancer, particularly bladder, breast, colon, ovarian, and prostate cancers; it also helps lower cholesterol, and has antioxidant and anti-inflammatory properties.

Print Recipe

Baked Spaghetti Squash & Sauce

Course

Main Dish

Servings

Ingredients

• 1 medium Spaghetti Squash cut in half lengthwise, seeds removed (alternatively, bake it whole!)
• 1-2 tablespoons extra virgin olive oil
• 1/2 yellow onion chopped
• 1-2 cloves garlic chopped
• 1/3 cup fresh parsely chopped
• 1 tsp dried oregano
• 1 small or medium zucchini diced
• 1 red, brand, or yellow bell pepper diced
• 2 cups kale or spinach coarsely chopped
• 3/4 teaspoon sea salt
• Parmesan cheese optional
• low sodium chicken or veggie broth
• 2 14 oz cans organic diced tomatoes BPA-free liner (with italian spices works well)
• 1 6 oz can tomato paste
• 1/4 teaspoon freshly ground black pepper

Course Main Dish Servings Ingredients 1 medium Spaghetti Squash cut in half lengthwise, seeds removed (alternatively, bake it whole!) 1-2 tablespoons extra virgin olive oil 1/2 yellow onion chopped 1-2 cloves garlic chopped 1/3 cup fresh parsely chopped 1 tsp dried oregano 1 small or medium zucchini diced 1 red, brand, or yellow bell pepper diced 2 cups kale or spinach coarsely chopped 3/4 teaspoon sea salt Parmesan cheese optional low sodium chicken or veggie broth 2 14 oz cans organic diced tomatoes BPA-free liner (with italian spices works well) 1 6 oz can tomato paste 1/4 teaspoon freshly ground black pepper

Instructions

1. *Microwave or conventional oven options for cooking spaghetti squash follow, as well as baking half or whole squash* If using conventional oven, pre-heat to 400 degrees Fahrenheit.
2. Lightly brush the inside of each squash half with olive oil and season with salt & pepper to taste; let oil soak in for a few minutes. If baking whole, brush outside with olive oil and poke holes with a fork.
3. Place the two pieces of squash face down in the baking dish, and place into the oven. Or, place whole squash in a glass baking dish or a cookie sheet.
4. Bake for 45-60 minutes, or until squash is soft enough to easily scrape out.
5. Take out of oven, flip over & allow to sit until cool enough to handle. Scrape out the inside with a spoon into a bowl.

   
6. FOR MICROWAVE: place each spaghetti squash half "meat" side down in a glass dish, fill with about 1/2 in water, cover with plastic wrap and microwave on high for 7 minutes each half
7. In a large skillet over medium heat, saute the onion briefly in a little olive oil (about 1 TBS) and then add some water or broth and continue to saute for about 5 minutes or until translucent. This keeps the oil in a safer temperature range and also keeps the onions from burning. Add the garlic, herbs/spices, salt, & pepper to the pan and stir to combine.
8. Add tomatoes and tomato paste to pan. Bring to boil, then turn down heat and simmer for about 15-20 min. Add zucchini and bell pepper and continue to simmer 10 more minutes.
9. Use an emulsion blender to blend the sauce, or place it in a blender or food processor and blend until smooth or to your desired consistency. Pour back into pan.
10. Add kale or spinach, turn off heat and cover for 5-10 min (the steam will be plenty to cook it).
11. Pour sauce over squash, top with parsley and cheese if desired.