Spaghetti Squash with Tomato Sauce: ChefMDTM
Aired on Lifetime Television for Women
Sunday, October 1 and December 17
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Tomatoes are high in lycopene, a nutrient that helps prevent prostate cancer in animals and reduce the risk in men. Tomatoes are also packed with potassium, niacin, vitamin B6, and folate. Niacin has been used for years as an effective way to raise good cholesterol levels. Foods rich in potassium help lower high blood pressure. Squash are rich in vitamin C and beta-carotene, and have anti-inflammatory properties. This ChefMDTM approved recipe pairs tomatoes with squash, a nutrient-rich vegetable. Squash is rich in vitamin C and beta-carotene, and also has anti-inflammatory properties. Smother strands of roasted spaghetti squash with a sauce consisting of fresh tomatoes, carrots and bay leaves. Top with feta cheese and basil for a truly delightful dish. The fountain of youth starts in the kitchen. May you live 100 years!
Roasted Spaghetti Squash with Rich Tomato Sauce
Ingredients:
1 spaghetti squash (approximately 3 lbs.)
1 32 ounce jar roasted high flavor tomato sauce (try Classico Di Siena Roasted Tomato with Garlic)
1 tablespoon apple cider vinegar
2 dried bay leaves
1 large carrot, coarsely grated (about 1 cup)
One-quarter cup fresh flat-leaf Italian parsley, minced
One-quarter cup fresh basil, in ribbons
6 ounces feta cheese, crumbled very small
Preparation:
Pre heat the oven to 425 degrees. Split the squash in two. Scrape out the seeds. Put both halves face down on a sheet pan. Add one cup of water to the pan, and bake for 25 minutes for al dente, or 35 minutes for well done. Meanwhile, grate the carrot. Bring the tomato sauce, vinegar, carrot and bay leaves to a simmer in a sauce pan for 2 minutes. Remove the squash, and with a fork or large spoon, scrape out still-hot squash strands into individual pasta bowls. Break up with a fork. Ladle on heated sauce. Sprinkle the fresh minced herbs, coarse black pepper, and crumbled feta.
Nutritional Analysis:
Makes approximately four servings. Each serving has:
Calories: 244
Calories from fat: 92
Total fat: 11 g
Saturated fat: 7 g
Trans fat: 0g
Cholesterol: 38 mg
Sodium: 557 mg
Total carbohydrates: 31 g
Dietary fiber: 6 g
Sugars: 7 g
Protein: 11 g