The best lesson to learn from this recipe is that homemade sauce is easier and tastier than you think. The antioxidant benefits of tomatoes are well documented, and the taste of simmered crushed tomatoes infuses into the entire dish. Spaghetti squash is gluten-free and high in folic acid, vitamin A and potassium, a great reason for the health-conscious to skip pasta and go for this tasty alternative.
PREP INSTRUCTIONS:
Yield: 8 (1/2 cup) servings
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
RECIPE INGREDIENTS:
3 lbs. spaghetti squash, as purchased
For the Marinara sauce:
1 tablespoon olive oil
1/8 teaspoon chili flakes
1-1/2 cups yellow onion, diced
6 cups diced tomatoes in juice
3 tablespoons garlic, chopped
2 cups crushed tomatoes
1-1/2 teaspoons dried basil
1/2 teaspoon kosher salt
2 teaspoons dried oregano
3/4 teaspoon honey
1 tablespoon fresh thyme, chopped
1/2 cup fresh basil
INSTRUCTIONS:
1. Follow the prep technique for each ingredient. Preheat oven to 350˚F.
2. Cut spaghetti squash in half lengthwise; remove the seeds. In a roasting pan place the squash open face down. Add water to cover at least 1/8 of the squash. Bake squash 45 minutes and scrape the spaghetti strands. While the squash is roasting, place the olive oil in a medium saucepan and sauté the onions, garlic, herbs and spices.
3. When onions start to get translucent add the rest of the ingredients except the fresh basil. Simmer sauce 20 to 25 minutes. Remove from heat, add fresh basil and purée sauce in a blender. Return sauce back to heat source and simmer 5 more minutes.
4. Divide the spaghetti squash into servings and serve with 3 oz. marinara sauce.
NUTRITIONAL DATA: calories 35.27, fat 0.66g, sat fat 0.10g, cholesterol 0mg, sodium 251.60mg, carbohydrates 6.15g, fiber 1.69g, sugars 2.35g, protein 1.12g
Created by Chef Edwin Cabrera, Copyright © AdventHealth
