Spaghetti Squash "Pasta" with Marinara Sauce

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  • Makes: 4 servings
  • Serving Size: 2/3 cup squash and 1/2 cup sauce
  • Prep: 35 mins
  • Microwave: 20 mins

Spaghetti Squash "Pasta" with Marinara Sauce

Directions

  1. Cut squash in half lengthwise; remove and discard seeds. Place one squash half, cut side down, in a 2-quart rectangular microwave-safe baking dish; add 1/4 cup of the water. Cover with vented microwave-safe plastic wrap. Microwave on 100% power (high) about 10 minutes or until tender. Remove squash half; keep warm. Repeat with the remaining squash half and the remaining 1/4 cup water.
  2. Meanwhile, for marinara sauce, in a medium saucepan heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until tender. Stir in tomatoes, tomato sauce, Italian seasoning, salt, fennel seeds, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 15 to 20 minutes or until sauce reaches desired consistency, stirring frequently.
  3. Using a fork, remove the squash pulp from shells. Place squash pulp in a colander set in the sink and press with a spatula to remove any excess moisture. Spoon drained squash onto individual plates; top with marinara sauce. If desired, sprinkle with Parmesan cheese and oregano.
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Nutrition Facts (Spaghetti Squash "Pasta" with Marinara Sauce)

  • Per serving:
  • 147 kcal ,
  • 5 g fat
  • (1 g sat. fat ,
  • 1 g polyunsaturated fat ,
  • 3 g monounsaturated fat ),
  • 0 mg chol. ,
  • 663 mg sodium ,
  • 26 g carb. ,
  • 6 g fiber ,
  • 12 g sugar ,
  • 3 g pro.
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