Spaghetti Squash with Pomodoro Sauce

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (4 oz squash & sauce) contains 45 calories, 6 g carbohydrate, (1 g fiber), 1 g protein, 2 g fat, (0 g saturated fat), 0 mg cholesterol, and 40 mg sodium.
  • Calories per Serving: 45
  • Makes: 9 4-oz servings
  • Active Time: 35 minutes
  • Total Time to Make: 1 hour, 5 minutes
Spaghetti Squash with Pomodoro Sauce



  1. Place squash, skin-side up (one half at a time), on microwave-safe dish; cover with microwave-safe plastic wrap. Microwave on HIGH, 10-12 min, until tender. Let rest covered, 10-15 min, until cool enough to handle; carefully remove plastic wrap to avoid steam.
  2. Run tines of fork lengthwise over cut surface of squash to loosen spaghetti-like strands; scoop out strands.
  3. Heat oil in skillet on MED-LOW; add onion and pepper flakes; cook 5 min, or until onion is translucent but not browned.
  4. Add garlic; continue to cook another 2 min. Add rosemary and tomatoes; season with salt and pepper. Simmer on LOW 10 min. Remove and discard rosemary.
  5. Add spaghetti squash to sauce; toss quickly and gently to heat through.
  6. Top each serving with 1/2 tsp cheese; garnish with basil.
Chef Tips
For easier cutting, poke squash several times with fork. Place squash on microwave-safe plate; microwave on HIGH 7-8 min until squash begins to soften. Carefully remove; cut and cook as directed.


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