Date: November 22, 2018 | Category: News
Care Connection Nutrition Eric Messer found this recipe from the American Heart Association for spaghetti sauce that is very similar to what he makes at home. This is paired with spaghetti squash for a heart healthy, satisfying winter dish. He says you can use a low sodium spaghetti/pasta sauce in place of making your own, Spaghetti squash, like many other winter squash, are good sources of vitamins A, B1, C, folic acid, potassium and dietary fiber.
Spaghetti Squash with Homemade marina
•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)
•1 cup tomatoes (diced) OR 8 oz. canned, no-salt-added, diced tomatoes
•1/4 tsp. black pepper
•1/4 tsp. dried, salt-free herbs, Italian blend
•1/8 tsp. crushed red pepper flakes
•16 oz. canned, no salt added tomato sauce
•1/2 cup 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 and fresh basil and serve.
Servings 4 1 spaghetti squash (3 pounds)