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Healthy Spaghetti Squash with Marinara Sauce: A Guilt-Free Indulgence

Healthy Spaghetti Squash with Marinara Sauce is a delightful and nutritious alternative to traditional pasta dishes. This recipe not only satisfies your cravings for comfort food but also offers a low-carb, high-fiber option that won’t leave you feeling guilty. The spaghetti squash is roasted to perfection and paired with a rich marinara sauce that elevates the entire dish.

Whether you’re looking to impress guests at a dinner party or simply enjoy a wholesome meal at home, this recipe is versatile and easy to prepare!

Visual Appeal

  • The vibrant yellow strands of spaghetti squash, combined with the deep red marinara sauce, create a visually stunning plate.
  • Garnishing with fresh basil adds a pop of green, enhancing both the color and flavor of the dish.

Perfect Pairing

  • Serve with a side salad of mixed greens and a light vinaigrette for a balanced meal.
  • A glass of red wine complements the flavors beautifully.

Occasions to Serve

  • Ideal for family dinners, meal prep days, or cozy nights in.
  • A fantastic dish for vegetarians and those looking to reduce their carbohydrate intake.

Recipe Overview

  • Servings: 4
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Calories: Approximately 150 calories per serving

Nutrition Information

  • Calories: 150
  • Protein: 6g
  • Fat: 5g
  • Carbohydrates: 25g
  • Fiber: 7g
  • Sugar: 6g
  • Sodium: 300mg

Cook and Prep Times

  • Preparation Time: 15 minutes
  • Cooking Time: 45 minutes

Ingredients List

For the Spaghetti Squash

  • 1 medium spaghetti squash
  • 2 tablespoons olive oil
  • Salt and pepper, to taste

For the Marinara Sauce

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 1 can (28 ounces) crushed tomatoes
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and pepper, to taste
  • Fresh basil, for garnish

Step-by-Step Instructions

  1. Prepare the Spaghetti Squash: Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the cut sides with olive oil, and season with salt and pepper. Place the halves cut side down on a baking sheet.
  2. Roast the Squash: Roast the squash in the preheated oven for 30-35 minutes, or until the flesh is tender and easily shreds with a fork. Once done, let it cool slightly, then use a fork to scrape out the strands into a bowl.
  3. Make the Marinara Sauce: In a saucepan over medium heat, add olive oil and sauté the chopped onion until translucent (about 5 minutes). Add the minced garlic and cook for an additional minute until fragrant.
  4. Add Tomatoes and Seasoning: Stir in the crushed tomatoes, oregano, basil, salt, and pepper. Bring the sauce to a simmer and let it cook for 15 minutes, allowing the flavors to meld together.
  5. Combine and Serve: Once the sauce has thickened, combine it with the spaghetti squash strands. Toss to coat evenly. Serve hot, garnished with fresh basil.

Tips for Perfect Spaghetti Squash

  • For easier cutting, microwave the spaghetti squash for 5-10 minutes before slicing.
  • Adjust the seasoning in the marinara sauce to suit your taste; feel free to add red pepper flakes for a spicy kick.
  • For added protein, consider mixing in cooked turkey or chicken sausage with the marinara sauce.

Troubleshooting Common Issues

  • Sauce Too Thin: If your marinara sauce is too thin, let it simmer uncovered for a few more minutes to reduce.
  • Squash Not Tender: If the squash isn’t tender after the cooking time, return it to the oven for an additional 5-10 minutes.

Frequently Asked Questions (FAQs)

  1. Can I use store-bought marinara sauce? Yes, using store-bought sauce can save time, but homemade offers a fresher flavor.
  2. Is spaghetti squash gluten-free? Yes, spaghetti squash is naturally gluten-free, making it a great alternative for those with gluten sensitivities.
  3. Can I prepare the spaghetti squash ahead of time? Yes, you can roast the squash in advance and store it in the refrigerator for a few days. Just reheat before serving.
  4. Can I freeze spaghetti squash? While you can freeze the cooked squash, it may become watery upon thawing. It’s best enjoyed fresh.
  5. What other sauces can I use with spaghetti squash? You can pair it with pesto, Alfredo, or even a hearty meat sauce for variations.

Conclusion

Healthy Spaghetti Squash with Marinara Sauce is not only a guilt-free indulgence but also a delicious way to incorporate more vegetables into your diet. This recipe is simple, versatile, and sure to please both pasta lovers and health-conscious eaters alike. Enjoy this delightful dish as a satisfying meal any day of the week!

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