Spaghetti Squash with Chunky Tomato Sauce

PREP: 25 minutes COOK: 15 minutes MAKES 4 servings

• 1 tablespoon olive oil
• 1 cup coarsely chopped zucchini
• 2⁄3 cup chopped onion
• 1⁄2 cup shredded carrot
• 2 cloves garlic, minced
• 1 14.5-ounce can diced tomatoes, undrained
• 1 8-ounce can tomato sauce
• 2 tablespoons tomato paste
• 2 teaspoons dried Italian seasoning, crushed
• 1⁄8 teaspoon ground black pepper
• 4 cups cooked spaghetti squash*
• 1⁄4 cup shredded Parmesan cheese (2 ounces)
• Small fresh basil leaves (optional)

1. For sauce, in a large saucepan heat oil over medium heat. Add zucchini, onion, carrot, and garlic; cook until tender, stirring occasionally. Add undrained diced tomatoes, tomato sauce, tomato paste, Italian seasoning, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes, stirring occasionally.
2. Serve sauce over spaghetti squash. Sprinkle with Parmesan cheese. If desired, garnish with basil leaves.

PER SERVING: 154 cal., 6 g total fat (1 g sat. fat), 4 mg chol., 610 mg sodium, 23 g carb., 3 g fiber, 5 g pro.


To cook spaghetti squash, cut a 3-pound spaghetti squash in half lengthwise; remove seeds and strings. Place one half, cut side down, in a microwave-safe baking dish. Using a fork, prick the skin all over. Microwave on 100 percent power (high) for 6 to 7 minutes or until tender when pierced with a fork; carefully remove from baking dish. Repeat with the other half. (Or preheat oven to 350°F. Place both halves, cut sides down, in a shallow baking pan and bake for 30 to 40 minutes or until tender.) Cool slightly; using 2 forks, shred and separate the squash pulp into strands. Makes about 4 cups.

make it vegan

Substitute desired soy cheese for the Parmesan cheese.


If you’re in a rush, use a purchased pasta sauce instead of making your own. Look for brands with little to no added sugar.