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Heart Healthy Spaghetti Squash
Makes 4 servings
1 spaghetti squash (3 pounds)
Non-stick cooking spray
1 tsp. extra virgin olive oil
1 clove fresh garlic, minced OR
1 tsp. jarred, minced garlic
1/2 small onion, chopped
3 cup diced tomatoes, unsalted
1/4 tsp. black pepper
1/4 tsp. dried, salt-free herbs, Italian blend
1/8 tsp. crushed red pepper flakes
1/2 cup small "bite size" fresh mozzarella balls (can substitute fresh mozzarella), cut into bite-size pieces
1/4 cup coarsely chopped or torn basil OR
1 tsp. dried basil
  1. Preheat oven to 350° F.
  2. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender.
  3. Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
  4. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap flesh from outside working in, creating spaghetti noodles.
  5. Add squash "noodles" to sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.

This recipe was adapted from the AHA website (www.heart.org)

 
 
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