Spaghetti Squash with Italian Meat Sauce Recipe

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Spaghetti Squash is a great alternative to pasta when on a diet, as it is low in calories and gluten free. The cooked flesh of the Spaghetti Squash shreds into threads like thin spaghetti pasta or vermicelli. Cut a baked Spaghetti Squash open and you’ll see a whole dish of pasta! Since Spaghetti Squash has a mild flavor, it is usually used with some kind of sauce, but my husband and I also enjoy the squash with just a little butter and some salt and pepper.


Spaghetti Squash with Italian Meat Sauce

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Spaghetti Squash with Italian Meat Sauce Recipe:

Recipe Type: Squash, Tomatoes, Diet
Yields: 2 servings
Prep time: 20 min
Cook time: 40 min


1 medium-size Spaghetti Squash
1 medium onion, diced
2 to 3 cloves garlic, minced
8 ounce lean ground beef (hamburger)*
1 (14.5-ounce) can crushed or diced tomatoes
1/4 cup red wine
1 cup water
1 teaspoon dried oregano
1 teaspoon dried rosemary
1/4 teaspoon dried red pepper flakes
Coarse salt and freshly-ground black pepper to taste


Preheat oven to 375 degrees F.

How to Prepare and Bake Spaghetti Squash:

Cut the Spaghetti Squash in half lengthwise. Scoop out the seeds and discard (unless you are making toasted squash seeds). Place the squash halves (cut-side down) in a shallow baking dish or pan and add approximately 1/4-inch of water around the squash.

Whole Spaghetti Squash

Spaghetti Squash Cut In half

Whole Spaghetti Squash Spaghetti Squash cut into halves

Spaghetti Squash Seeded

Spaghetti Squash Ready To Bake class=

Spaghetti Squash with seeds removed Spaghetti Squash ready to bake

Bake approximately 40 to 45 minutes or until a paring knife pierces easily through the skin with little resistance. Baking time depends on the size of your squash. Remove from oven and let the squash halves cool for 10 to 15 minutes or until you can handle them.

Using a fork, gently scrape the tines or the fork around the inside edge of the Spaghetti Squash to shred the pulp into strands. Place the strands (spaghetti-like ribbons) in a bowl. If the squash seems difficult to scrape, just return to the oven and bake and additional 10 minutes.



Scraping the inside of the cooked Spaghetti Squash Spaghetti Squash Noodles

To Make Italian Meat Sauce:
In a large frying pan over medium-high heat, add the onion, garlic, and ground beef, cooking and stirring until the meat is browned and the onions are softened. Add the tomatoes, red wine, water, oregano, rosemary, pepper flakes, salt, and pepper. Let simmer approximately 30 minutes, stirring occasionally, until the liquid has reduced to your liking.

Remove from heat and serve over the prepared Spaghetti Squash noodles.

Makes 4 servings.


Spaghetti Squash with Italian Meat Sauce - Nutritional Information

I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

Item Amount Fat Grams Carbohydrates Grams Calories
Spaghetti Squash 1 medium 0 20 165
Onion 1 medium 0 10 44
Garlic cloves 3 cloves 0 3 12
Ground Beef (hamburger), raw 8 ounces 38.4 0 528
Tomatoes 1 (14.5 ounce) can 0 21 87.5
Wine, red 1/4 cup 0 .8 45.5
Oregano, dried 1 teaspoon .3 3 6
Rosemary, dried 1 teaspoon .5 2.2 22
Recipe Totals 39.2 60 910

Recipe makes 2 large servings.

Each Serving Totals - 19.6 Fat Grams, 30 Carbohydrate grams, 455 Calories


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