Spaghetti Squash with Simple Tomato Sauce


  • Makes6 to 8 servings

This butter-yellow, oval-shaped squash is named for its flesh, which separates into spaghetti-like strands when cooked. A fabulous lower-carb alternative to pasta, it also works perfectly as a healthy side dish. Just don't try to trick your kids into thinking it's the real deal - I guarantee they will not be fooled!


  • 2 large spaghetti squash

  • 2 tbsp olive oil

  • 2 to 3 garlic cloves, finely chopped

  • 1/2 tsp hot-pepper flakes

  • 2 796-mL cans good-quality plum tomatoes

  • 1 tsp dried oregano

  • 1 tsp dried basil

  • 1/2 tsp salt

  • 1/2 tsp black pepper

  • 2 tsp balsamic vinegar

  • 1 cup freshly grated Parmesan


  • Preheat oven to 400°F (200°C). Line a baking sheet with aluminum foil. Cut the squash in half lengthwise. Using a spoon, scoop out the seeds and discard them. Rub squash all over with olive oil. Place, cut side down, on baking sheet. Bake until fully cooked and flesh pulls away from skin - about 45 minutes. Let cool 5 minutes. Using a fork or melon baller, pull the strands of the squash out of the shell and into a bowl, and add a generous pinch of salt and pepper. Discard shell.

  • Prepare the sauce while your squash is baking. Heat oil in a large saucepan over medium heat. Add garlic and pepper flakes, and cook for 2 minutes. Add tomatoes (leaving them whole until later will reduce bitterness from the seeds), oregano, basil, salt and pepper. Bring to a boil, then reduce heat to medium and cook at a lively simmer, stirring often, for 20 minutes. Break up the tomatoes with a large spoon or potato masher, and continue to simmer for 10 minutes or until slightly thickened. Add balsamic vinegar, and continue to cook for 2-3 minutes.

  • Place the squash in a large serving bowl and ladle sauce overtop. Sprinkle with Parmesan cheese.

  • In a serving: 142 calories, 8 g protein, 4 g fat, 21 g carbs, 4 g dietary fibre, 248 mg calcium, 3 mg iron, 1 mg zinc

This article was originally published on Jun 01, 2010

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