Spaghetti Squash Italiano
|Spaghetti squash||2 1⁄4 Pound|
|Reduced calorie margarine||1 Teaspoon|
|Chopped onion||1 Cup (16 tbs)|
|Green pepper||1⁄4 Cup (4 tbs), chopped|
|Garlic||1 Teaspoon, minced|
|Peeled chopped tomato||2 Cup (32 tbs)|
|No salt added tomato sauce||8 Ounce (1 Can)|
|Chablis/Dry white wine||1⁄4 Cup (4 tbs)|
|Dried italian seasoning||1⁄2 Teaspoon|
|Grated parmesan cheese||1 Tablespoon|
Wash squash; cut in half lengthwise.
Remove and discard seeds.
Place squash, cut side down, in a 13- x 9- x 2-inch baking dish coated with cooking spray.
Bake at 350° for 45 minutes or until tender; let cool.
Using a fork, remove spaghetti-like strands; discard shells.
Place squash strands in a 13x9x2-inch baking dish coated with cooking spray.
Coat a large nonstick skillet with cooking spray; add margarine.
Place over medium-high heat until margarine melts.
Add onion, green pepper, and garlic; saute until tender.
Stir in tomato; cook, uncovered, until thoroughly heated, stirring frequently.
Add tomato sauce, wine, Italian seasoning, and pepper; stir well.
Cover, reduce heat, and simmer 15 minutes.
Spoon tomato sauce mixture over squash; sprinkle with cheese.
Bake, uncovered, at 350° for 20 to 25 minutes or until thoroughly heated.
Garnish with fresh basil sprigs, if desired.
Serving size: Complete recipe
Calories 674 Calories from Fat 117
% Daily Value*
Total Fat 14 g20.9%
Saturated Fat 4.3 g21.7%
Trans Fat 0 g
Cholesterol 13.2 mg4.4%
Sodium 840.4 mg35%
Total Carbohydrates 126 g41.9%
Dietary Fiber 11.2 g44.9%
Sugars 30.6 g
Protein 21 g41.9%
Vitamin A 101.8% Vitamin C 229.9%
Calcium 52.5% Iron 37.7%
*Based on a 2000 Calorie diet