Spaghetti Squash Marinara

Spaghetti Squash Marinara is a delightful and healthy alternative to traditional pasta, featuring tender strands of roasted squash topped with a rich, homemade marinara sauce. This vegetarian dish is perfect for seafood lovers, infused with a touch of sea-inspired flavors, making it both unique and satisfying.

Ingredients

• Spaghetti squash - 1 medium (about 1.5 kg)
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 small, diced
• Canned crushed tomatoes - 400 grams
• Dried oregano - 1 teaspoon
• Dried basil - 1 teaspoon
• Red pepper flakes - 1/4 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped (for garnish)
• Grated Parmesan cheese - 30 grams (optional)

Steps

1. Preheat the oven to 200°C (400°F).
2. Cut the spaghetti squash in half lengthwise and remove the seeds. Drizzle the inside with 1 tablespoon of olive oil and sprinkle with a pinch of salt and pepper.
3. Place the squash halves cut-side down on a baking sheet and roast in the oven for 30-40 minutes, or until the flesh is tender and easily shreds with a fork.
4. Meanwhile, in a large skillet, heat the remaining tablespoon of olive oil over medium heat. Add the diced onion and sauté for 5 minutes until translucent.
5. Add the minced garlic and cook for an additional 1-2 minutes until fragrant.
6. Stir in the crushed tomatoes, oregano, basil, red pepper flakes, salt, and black pepper. Simmer for 15-20 minutes, allowing the flavors to meld together.
7. Once the spaghetti squash is cooked, use a fork to scrape the flesh into strands and place into a serving bowl.
8. Top the spaghetti squash with the marinara sauce and garnish with fresh parsley and grated Parmesan cheese, if desired.
9. Serve immediately and enjoy your healthy seafood-inspired dish!

Nutrition

• Calories: 320
• Protein: 8 g
• Carbs: 40 g
• Fiber: 8 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 10 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.6 L

Health Benefits

• Low in calories, making it a great option for weight management.
• High in fiber, promoting digestive health.

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