- Calories: 270
- Protein: 11g
- Total Fat: 11g
- Saturated Fat: 4.5g
- Cholesterol: 20mg
- Total Carbohydrate: 36g
- Dietary Fiber: 5g
- Sodium: 570mg
Spaghetti squash is a dieter’s dream food! It forks into long strands that you eat just like pasta, but contains 40 calories per cup. Plus, it’s far lower in carbs, making it a great noodle swap for people with Type 2 diabetes.
- Prep time
- Total Time
- 1 large squash, spaghetti (3 to 4 pounds)
- 1 tablespoon oil, olive
- 2 cloves garlic, minced
- 2 cans tomatoes, diced, no salt added (15-ounce)
- 1 can artichoke hearts quartered, in brine, rinsed and drained
- 2 teaspoon oregano, dried
- 1 cup spinach, baby or arugula (run your knife through them a few times)
- 1 cup cheese, feta, crumbled
Preheat the oven to 375°F.
Using a very sharp knife, cut a spaghetti squash in half (lengthwise) and scrape out the seeds and pulp. Place the two squash halves cut side-down on a baking sheet. Bake for 40 minutes. Flip the squash halves over and bake for an additional 15 minutes, or until a sharp knife can be inserted into the outer shell with little resistance.
While the squash is roasting, prepare the sauce. In a large, deep sauté pan, heat the olive oil over medium heat. Add the garlic and sauté for 1 minute. Add the canned tomatoes, artichokes, oregano, and black pepper and salt to taste. Bring the sauce to a boil, then reduce the heat to medium-low and simmer for about 15 minutes.
Run a fork through the inside of the cooked squash to create spaghetti-like strands. Add the spaghetti squash and arugula or spinach to the sauce and toss with tongs until the squash strands are evenly coated with sauce. Stir in ½ cup of the feta cheese. Divide the spaghetti squash among serving plates and sprinkle each plate with 2 tablespoons of the remaining feta cheese.