Entries tagged with: Italian
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Servings: 8; size: about 1 cup
The stringy texture of spaghetti squash makes it an excellent replacement for noodles in this vegetarian twist on a traditional dish. Plus winter squashes are a great source of vitamin C, manganese and antioxidants.
1 3- to 4-pound spaghetti squash
1 Tbsp. canola oil
1 Large onion, chopped
2 Garlic gloves, diced
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 Medium zucchini, cut into 1/2 inch pieces
1 Cup sliced mushrooms
2 Roma tomatoes diced
1 Tbsp. dried oregano
1 Tbsp. dried basil
1 8 oz. can of low-salt tomato sauce
2 Tbsp. sugar
1 Cup shredded mozzarella cheese
1/4 Cup Parmesan cheese
1. Preheat oven to 400 degrees and spray a cookie sheet with cooking spray.
2. Cut spaghetti squash in half longways, scoop out seeds and place halves face down on cookie sheet. Roast for 50 minutes or until squash is tender.
3. While squash cooks, sauté onion and garlic in canola oil over medium heat until onions are translucent. Add peppers, zucchini and mushrooms, and cook for five more minutes until soft. Stir in tomatoes, herbs, sauce and sugar.
4. When squash is done, remove from oven and reduce heat to 350 degrees. Scoop out squash into a casserole. Top with the sauce and cheese and heat for 10 minutes in oven.
180 calories, 7g fat (2g saturated), 214mg sodium, 25g carbohydrates, 10mg cholesterol, 4g fiber, 8g protein
Registered dietitian Liz Weiss turns this classic Italian spinach lasagna recipe into a quick and easy everyday meal. Plus, it's packed with important nutrients like iron.
Want to make this at home? Download the recipe now. (PDF).
Registered dietitian Liz Weiss substitutes turkey for beef, lowering the fat in this healthy spaghetti and meatball recipe. She also amps up the nutrition with garden vegetables and a dash of heart-healthy omega-3 fats.
DownloadWant to make this at home? Download the recipe now. (PDF)
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