Spaghetti Squash with Sauce
Cooked spaghetti squash has a threadlike texture similar to spaghetti, but it is much higher in fiber and anticancer compounds.
1 large spaghetti squash
2 cups fat-free spaghetti sauce
2 T chopped fresh basil
2 T nutritional yeast flakes or soy or rice Parmesan cheese (optional)
Thinly sliced radishes (optional)
PER SERVING: 48 calories; 0.3 g fat; 0.1 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 0.9 g protein; 11.7 g carbohydrate; 8.4 g sugar; 1.6 g fiber; 274 mg sodium; 25 mg calcium; 0.5 mg iron; 6 mg vitamin C; 205 mcg beta-carotene; 0.4 mg vitamin E
Preheat the oven to 350 degrees F. Wash the outside of the squash and carefully puncture it with a fork in 5 different places. Place on a baking sheet and bake for 30 to 40 minutes, until tender when pierced with a knife. Set aside to cool. Do not turn off the oven.
Cut the cooled squash in half lengthwise and scoop out the seeds with a spoon. Remove the spaghetti-like threads with a fork and place them in a 9-inch round or similar baking dish. Add the spaghetti sauce and toss until it is evenly distributed. Cover lightly with aluminum foil and bake for 20 to 30 minutes, or until heated through.
Sprinkle with the basil and optional nutritional yeast. Garnish with radishes, if desired.
Stored in a covered container in the refrigerator, leftover Spaghetti Squash with Sauce will keep for up to 2 days.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
To view The Cancer Project's delicious recipes, please visit: