Spaghetti Squash with Tomato Sauce and Parmesan Cheese

  January 11, 2013  |    Blog>Recipes

Hopefully you know by now how we feel about quality carbohydrates…we love ‘em! Oh yeah! Go ahead, breathe a sigh of relief, as most of our clients do when they see how we teach them to eat quality carbohydrates AND lose weight too! Hallelujah! Yup, we’ve been registered dietitians for over ten years and the proof is in the whole grain, sweet potato and quinoa pudding! 🙂  Ask our clients how wonderful it’s been to have quality carbs in their lives (buh bye sweet cravings and deprivation!) or try any of our quality carbohydrate meals and see for yourself!

Remember these pups? ( Quinoa Quiche Tots,  Quick and Creamy Quinoa with Beans and Spinach and Quinoa, Kale & Edamame Superfood Bowl) If your goal is to lose weight and shed belly fat and bloat, this recipe below is a healthy, low-calorie, skinny pasta alternative (not that we have anything against whole grain pasta—they can be great too (remember our Spicy Tomato and Creamy Pasta and our Creamy Guiltless Tomato Rigatoni  just to name a few) that will jumpstart your weight loss and have you feeling good in no time! Plus, it’s simply yummy!

Spaghetti_Squash_Pasta_NT_Veggie_Cure

 

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If you’re looking for simple ways to shed a few pounds (other than finding simple ways to cut calories like swapping out your spaghetti for spaghetti squash and making healthier comfort foods like this Skinny Chicken Pot Pie instead of the real calorie loaded deal), remember to do the following:

  • One of our fave tips: Rather than adding dressings and sauces (most are packed with calories), spritz lemon or use flavored vinegars and spices. Just a few tablespoons of your typical sauce can add more calories than the food itself–eeks!
  • Always sit down when you eat. When you stand, you tend to eat quickly and consume more than you realize.
  • Those of you who eat with us know we always do this one and couldn’t survive without it!: Fill half your plate with veggies which pack in the nutrients and fiber but have very few calories. You’ll fill up but your waistline will shrink.
  • Record what you eat. It makes you aware of what you consumed and holds you accountable. Research show that people who write down what they eat lose twice as much weight! So get writing—woohoo!
  • Eat consciously. Why are you eating? Is it because you are hungry? Or are you just bored or sad? If you’re not hungry, find something else to do besides eat.
  • Exercise–even in short spurts is helpful!

Now enjoy this guilt-free meal! It’s to die for! 🙂

Spaghetti_Squash_Pasta_NT_Veggie_Cure

 Photo from The Nutrition Twins’ Veggie Cure

Spaghetti Squash with Tomato Sauce and Parmesan Cheese
Serves 6 (each serving has 1 cup of spaghetti squash—go ahead and have 2 servings of this skinny number!)

INGREDIENTS:

1 teaspoon avocado or olive oil
1/2 cup chopped green sweet pepper (1 small)
2 cloves garlic, minced
1 14.5 ounce can diced tomatoes, undrained
1 8 ounce can tomato sauce
2 tablespoons tomato paste
½ teaspoon oregano
½ teaspoon basil
½ teaspoon thyme, ( could also substitute herbs de Provence)
fresh cracked black pepper, to taste
1 Cooked Spaghetti Squash (see directions below)
1/4 cup shredded Parmesan cheese (1 ounce)

DIRECTIONS:

 

DIRECTIONS:

1. In a large sauce pan, add oil (you can also lightly spritz the pan with oil from a spray bottle) and sauté bell pepper and garlic until garlic is fragrant and pepper starts to soften..
2. Pour diced tomatoes, tomato sauce, tomato paste, and addspices, to the pan.
2. Bring sauce to a boil and thenlower heat. Simmer, uncovered, for 15 minutes, stirring occasionally. Add pepper to taste.
3. Meanwhile, prepare Cooked Spaghetti Squash by using a sharp knife and making several cuts throughout the squash to prevent it from exploding in the microwave. Heat in the microwave on high for about 10 to 15 minutes, depending on the strength of your microwave. It should be soft to the touch when it is ready (should be easy to cut). Let it stand for about 7 minutes. Cut the squash lengthwise. Remove the seeds with a fork and then use the fork and scrape the squash into spaghetti-like strands.
4. Serve sauce over squash. Sprinkle with Parmesan cheese.

Makes 6 servings (each serving has approximately 1 cup of spaghetti squash)
Nutrition Facts: 88 calories, 16 g carbohydrate, 2 g fat, 4 g protein, 1 g saturated fat, 3 g fiber

Photo from The Nutrition Twins’ Veggie Cure

Spaghetti Squash with Tomato Sauce and Parmesan Cheese
 
Hopefully you know by now how we feel about quality carbohydrates...we love ‘em! Oh yeah! Go ahead, breathe a sigh of relief, as most of our clients do when they see how we teach them to eat quality carbohydrates AND lose weight too! Hallelujah! Yup, we’ve been registered dietitians for over ten years and the proof is in the whole grain, sweet potato and quinoa pudding! 🙂 Ask our clients how wonderful it’s been to have quality carbs in their lives (buh bye sweet cravings and deprivation!) or try any of our quality carbohydrate meals and see for yourself!
Author:
Serves: 6
Ingredients
  • 1 teaspoon avocado or olive oil
  • ½ cup chopped green sweet pepper (1 small)
  • 2 cloves garlic, minced
  • 1 14.5 ounce can diced tomatoes, undrained
  • 1 8 ounce can tomato sauce
  • 2 tablespoons tomato paste
  • ½ teaspoon oregano
  • ½ teaspoon basil
  • ½ teaspoon thyme, ( could also substitute herbs de Provence)
  • fresh cracked black pepper, to taste
  • 1 Cooked Spaghetti Squash (see directions below)
  • ¼ cup shredded Parmesan cheese (1 ounce)
Instructions
  1. In a large sauce pan, add oil (you can also lightly spritz the pan with oil from a spray bottle) and sauté bell pepper and garlic until garlic is fragrant and pepper starts to soften..
  2. Pour diced tomatoes, tomato sauce, tomato paste, and addspices, to the pan.
  3. Bring sauce to a boil and thenlower heat. Simmer, uncovered, for 15 minutes, stirring occasionally. Add pepper to taste.
  4. Meanwhile, prepare Cooked Spaghetti Squash by using a sharp knife and making several cuts throughout the squash to prevent it from exploding in the microwave. Heat in the microwave on high for about 10 to 15 minutes, depending on the strength of your microwave. It should be soft to the touch when it is ready (should be easy to cut). Let it stand for about 7 minutes. Cut the squash lengthwise. Remove the seeds with a fork and then use the fork and scrape the squash into spaghetti-like strands.
  5. Serve sauce over squash. Sprinkle with Parmesan cheese.
Nutrition Information
Serving size: 1 Serving Calories: 88 Fat: 2 g Saturated fat: 1 g Carbohydrates: 16 g Fiber: 3 g Protein: 4 g

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