Spaghetti Squash with Marinara: A nutritious meal for dinner

Spaghetti squash is a nutritious and low-calorie alternative to traditional pasta. It’s rich in vitamins, minerals, and dietary fiber. When paired with marinara sauce, it makes for a delicious and healthy dinner option. Here are the benefits and a simple recipe for Spaghetti Squash with Marinara:

Benefits of Spaghetti Squash:

1. Low in Calories: Spaghetti squash is significantly lower in calories and carbohydrates compared to traditional pasta, making it a great option for those looking to reduce calorie intake.
2. High in Fiber: It’s a good source of dietary fiber, which supports digestive health, helps control blood sugar levels, and promotes a feeling of fullness.
3. Vitamins and Minerals: Spaghetti squash is rich in vitamins A and C, both of which are antioxidants that support immune function, skin health, and overall well-being.
4. Low Glycemic Index: Due to its low carbohydrate content and high fiber, spaghetti squash has a low glycemic index, which means it won’t cause rapid spikes in blood sugar levels.
5. Gluten-Free: Spaghetti squash is naturally gluten-free, making it a suitable option for individuals with gluten sensitivities or celiac disease.

Recipe: Spaghetti Squash with Marinara

Ingredients:

• 1 medium spaghetti squash
• 1-2 cups marinara sauce (store-bought or homemade)
• Olive oil
• Salt and pepper
• Fresh basil or parsley, chopped (for garnish)
• Grated Parmesan cheese (optional, for topping)

Instructions:

1. Prepare the Squash:
   • Preheat the oven to 375°F (190°C).
   • Cut the spaghetti squash in half lengthwise. Scoop out the seeds and strings from the center.
2. Roast the Squash:
   • Brush the cut sides of the squash with olive oil and sprinkle with salt and pepper.
   • Place the squash halves cut side down on a baking sheet.
   • Roast in the preheated oven for about 35-45 minutes or until the flesh is tender and can be easily pierced with a fork.
3. Scrape the “Noodles”:
   • Allow the roasted squash to cool slightly. Then, use a fork to gently scrape the flesh. The flesh will naturally separate into spaghetti-like strands.
4. Warm the Marinara:
   • Heat the marinara sauce in a saucepan over medium heat until warmed through.
5. Assemble the Dish:
   • Divide the spaghetti squash “noodles” among serving plates.
   • Top with warm marinara sauce.
6. Garnish and Serve:
   • Sprinkle chopped fresh basil or parsley on top for added flavor and color.
   • If desired, you can also top with a sprinkle of grated Parmesan cheese.
7. Optional Additions:
   • Feel free to add sautéed vegetables, lean protein (such as grilled chicken or turkey meatballs), or crushed red pepper flakes for a touch of heat.

Enjoy your Spaghetti Squash with Marinara as a wholesome and satisfying dinner that’s lower in calories and carbohydrates compared to traditional pasta dishes. It’s a great way to incorporate more vegetables into your meals while still enjoying the flavors you love.