Have a Plant: Fruits & Veggies for Better Health
Spaghetti squash is a great low-calorie alternative to pasta! See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 1 medium spaghetti squash
  • 2 cloves garlic, minced
  • 2 tsp olive oil
  • 1 can diced tomatoes, low-sodium, drained
  • 1 Tbsp basil, chopped
  • 1/8 tsp dried oregano
  • 2-3 Tbsp grated Parmesan cheese
Pierce a few holes in the squash with a large knife. Place in the microwave on high for 7-10 minutes until the skin gives easily under pressure and the inside is tender. Let cool for 10 minutes, then halve lengthwise or crosswise. Scoop out seeds and fibers and discard. Use a fork to scrape out the squash flesh. It will naturally separate into noodle-like strands. While waiting for the squash to cool, sauté minced garlic in the olive oil until it’s softened and fragrant. Add the tomatoes, basil, and oregano to the garlic and simmer for 10-15 minutes. Spoon the garlic-tomato mixture on top of squash strands. Top with grated Parmesan and serve.
 
Serves: 4
 
1 ¾ Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 120
Total Fat: 3.5g
Saturated Fat: 1g
% of Calories from Fat: 26%
% Calories from Sat Fat: 7.5%
Protein: 3g
Carbohydrates: 20g
Cholesterol: 0mg
Dietary Fiber: 4g
Sodium: 90mg
 
Each serving provides: An excellent source of vitamin C, and a good source of fiber, manganese, calcium, and vitamins A and B6.

Recipe courtesy of the North Carolina State Plants for Human Health Institute.
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