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Spaghetti Squash with Veg'd Marinara Sauce

2015-02-20 | By: Snap Fitness

Spaghetti squash is a detoxifier and a great substitute for pasta. Served with a delicious marinara sauce jam-packed with veggies­, this dish makes for a delicious, healthy, and comforting meal.


Bonus! This recipe can be prepared in advance by refrigerating the cooked squash separately from the marinara sauce and heating them up together when you are ready to eat.


Double Bonus! Although this recipe is plenty hearty without meat, feel free add any cooked protein to the finished sauce. I suggest trying lean ground beef, ground turkey, ground bison, turkey sausage, or flaked tuna­. Remember to season your ground meats with salt and pepper while cooking.





1 medium spaghetti squash, halved  

2 tablespoons olive oil




Marinara Sauce

1 (28 oz) can diced tomatoes, pulsed for 10 seconds in the food processor or blender

6 cloves garlic, minced or use a garlic press (I highly recommend this gadget!)

1 tablespoon tomato paste

1 teaspoon olive oil

1 tablespoon fresh basil, minced

Red pepper flakes (optional)


Veggie Sauté 

1 cup sliced mushrooms 

¾ cup spinach, copped finely

½ cup carrot, finely grated

½ cup onion, finely grated

1 teaspoon olive oil

1 teaspoon garlic powder



1. Preheat oven to 425°F.

2. Drizzle each squash half with 1 tablespoon olive oil and season with salt and pepper.

3. Place flesh side down on a parchment lined baking sheet and roast for 45 minutes to one hour.

4. When you can easily pierce the squash with a knife, remove the baking sheet from the oven and place it on a cooling rack.

5. While the squash is baking, cook the garlic, tomato paste, 1 teaspoon oil and pepper flakes in a medium saucepan or high-rimmed frying pan over medium heat until the mixture begins to brown (approximately 2 minutes). 

6. Stir in tomatoes and cook uncovered over medium-low heat until the sauce thickens (approximately 20 minutes).

7. Turn off the heat, stir in the basil and season with salt and pepper to taste Cover and set aside.

8. In the same medium pan, heat 1 teaspoon olive oil over medium heat.

9. Sauté your selection of veggies until softened (approximately four minutes), add 1 teaspoon of garlic powder, and continue to sautéing until slightly browned (approximately 3 more minutes).­ Add your cooked veggies to the sauce.

10. When the squash is cool enough to handle, use a fork to scrap the flesh into noodle like strands.

11. Plate two cups of squash noodles, spoon over at least one cup of sauce, and then top off the mountain of marinara with toppings.


Additional Toppings

Chopped basil

Toasted pine nuts, rough chopped (TIP: Bag your own pine nuts in the grocery store’s bulk foods department, or use any toasted nuts you have on hand.)



Servings: 2 – 4

Prep Time: 20 Minutes

Cooking Time: 45 Minutes to 1 hour




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