You are here

Spaghetti Squash Italian Style

Healthycooking's picture
  Spaghetti squash 1 Large
  Olive oil 1 Tablespoon
  Yellow onion 1 Medium, chopped
  Mushrooms 3⁄4 Pound, sliced
  Dry white wine/Water 1⁄3 Cup (5.33 tbs)
  Low sodium tomato sauce 2 Can (20 oz)
  Low sodium tomatoes 1 Can (10 oz), pureed with their juice
  Garlic 2 Clove (10 gm), minced
  Dried basil leaves 1⁄4 Teaspoon, crumbled
  Rosemary 1⁄4 Teaspoon, crumbled
  Thyme 1⁄4 Teaspoon, crumbled
  Black pepper 1⁄4 Teaspoon
  Carrots 3 Medium, peeled and sliced
  Broccoli florets 2 1⁄2 Cup (40 tbs)
  Zucchini 1 Small, sliced
  Grated parmesan cheese 1⁄4 Cup (4 tbs)
  Minced parsley 2 Tablespoon
  Unsalted sunflower seeds 1 Tablespoon, toasted

Preheat the oven to 350°F.
Pierce the squash in several places with a small knife, set it on a baking sheet, and bake for 1 to 1 1/4 hours or until you can pierce it easily with a fork.
Meanwhile, heat the olive oil in a medium size saucepan over moderate heat for 1 minute.
Add the onion and cook, uncovered, until soft about 5 minutes.
Add the mushrooms and wine and cook, covered, for 3 minutes.
Mix in the tomato sauce, tomatoes, garlic, basil, rosemary, thyme, and pepper, and simmer, covered, for 3 minutes.
Add the carrots and simmer 3 minutes more.
Mix in the broccoli and cook for another 3 minutes.
Stir in the zucchini and cook for 2 minutes or until tender but crisp.
When the squash is done, let it cool for 15 minutes, then halve it lengthwise and remove the seeds.
Using a fork, scrape the flesh onto a platter.
Warm up the vegetable mixture if necessary and spoon it over the squash.
Sprinkle with the cheese, parsley, and sunflower seeds.

Recipe Summary

Side Dish

Rate It

Your rating: None
Average: 4.2 (20 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 2149 Calories from Fat 472

% Daily Value*

Total Fat 54 g83.7%

Saturated Fat 13.2 g65.8%

Trans Fat 0 g

Cholesterol 27.4 mg9.1%

Sodium 1856.3 mg77.3%

Total Carbohydrates 395 g131.6%

Dietary Fiber 36.7 g146.8%

Sugars 60 g

Protein 79 g158.7%

Vitamin A 1001.5% Vitamin C 1025.3%

Calcium 165.5% Iron 122.9%

*Based on a 2000 Calorie diet


Spaghetti Squash Italian Style Recipe