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Spaghetti Squash with Marinara Sauce

Spaghetti Squash with Marinara Sauce

By: Executive Chef W. David Jones, Food and Nutrition Services
Dartmouth-Hitchcock Culinary Medicine Program

Servings: 8
Prep Time: 20 minutes
Cook Time: 45 minutes

Ingredients

  • 2 teaspoon oregano, ground 
  • 2teaspoon parsley, dried 
  • 2 teaspoon thyme, ground 
  • 1 tablespoon basil 
  • 1/3 cup, raw chopped carrots
  • 1 clove garlic 
  • ¼ cup, raw chopped onions
  • ¼ cup  chopped green bell peppers 
  • 1/3 cup, sliced zucchini 
  • 6 cup spaghetti squash 
  • 1/3 cup, sliced summer squash 
  • 1 can (29 oz.)) pureed tomatoes 
  • 1 cup water 
  • 1 teaspoon sugar 
  • 3 cups whole peeled plum tomatoes 
  • 3 tablespoon Extra Virgin Olive Oil 
  • 1 teaspoon black pepper 
  • 1/2 teaspoon salt 

Instructions

  • Sauté vegetables in olive oil with seasonings and sweat for 5-10 minutes.
  • Add tomato puree, peeled tomatoes, sugar and water to sautéed vegetables and simmer.
  • Slice squash in half lengthwise, remove seeds, and place on baking sheet sprayed with cooking spray, cut side down.
  • Cook at 325 degrees for 40 minutes or until the skin begins to bubble. 
  • Let cool until cool enough to handle.
  • Remove flesh with a fork and place on a cooking sheet and drizzle with 1-2 Tablespoons olive oil, salt and pepper to taste and bake at 325 degrees for 5-10 minutes or until desired temperature is reached.

Nutrition (per serving)

Calories: 150.8, Total Fat: 5.9 g, Cholesterol: 0.0 mg, Sodium: 746.8 mg, Total Carbs: 23.5 g, Dietary Fiber: 5.9 g, Protein: 3.6 g

Download a PDF version of this recipe here.

Find more recipes and health eating tips in the Cooking Up Health section of Imagine Better.


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