Baked Stuffed Spaghetti Squash

Spaghetti with meat sauce is an all-time Mediterranean favorite. However, to be part of the Mediterranean diet, it is best to substitute low-carb spaghetti squash for the pasta. The key to making this work is the quality of ingredients. Use a high-quality Italian sausage, Parmigiano Reggiano cheese rather than a domestic parmesan, and certified San Marzano tomatoes (marked on the can’s label). Pre-salting, skin piercing, and baking on a rack will create more pronounced spaghetti strands. Great umami flavors to savor!

6 servings

INGREDIENTS:

2 tablespoons extra virgin olive oil

2 tablespoons tomato paste concentrate

1 large clove fresh mashed garlic, about 1 teaspoon

1 tablespoon dried Italian seasoning

1 (28 ounces) cans San Marzano certified tomatoes, crush tomatoes with your hand

¼ cup red wine

1 piece of Parmigiano Reggiano cheese rind

¼ to ½ teaspoon pepper flakes (your heat preference)

kosher salt to taste

3 small spaghetti squash

Kosher salt

½ pound Italian Sausage

½ cup Parmigiano Reggiano cheese, grated or shaved

DIRECTIONS:

1. Heat the olive oil in a non-reactive saucepan over medium-high heat. Add the tomato paste, garlic, and Italian seasoning. Sauté until fragrant, about a minute or two. Add the crushed tomatoes and juice, cheese rind, and pepper flakes. It should sizzle for several minutes. Stir constantly. Continue to cook this sauce until thickened. Discard the cheese rind. Taste, Think, Transform with kosher salt to taste.

2. Preheat the oven to 425°F. Cut the squash in half crosswise. Remove the seeds. Liberally salt the cut surface with kosher salt. Leave for twenty minutes to draw out excess moisture.

3. Wash the salt off the squash and pat dry. Pierce the bottom of the squash with a fork. Place cut side up on a wire rack on a sheet pan and put in the preheated oven. Roast until totally tender, forty to fifty minutes. (This will vary depending on the size of the squash halves.)

4. Heat a non-reactive sauté pan over medium-high heat. Crumble the sausage into the pan. Sauté until browned. Drain and discard the fat. Add the cooked sauce and mix well.

5. Remove the squash from the oven. With a fork, rake the squash to loosen the spaghetti strands. Top each with a portion of the hot sausage-sauce mixture. Top with cheese. Serve hot.

Baked Stuffed Spaghetti Squash

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Yield: 6 servings

Author: chefsharingthetable.com

Prep time: 10 MinCook time: 50 Mininactive time: 20 MinTotal time: 1 H & 19 M

Spaghetti with meat sauce is an all-time Mediterranean favorite. However, to be part of the Mediterranean diet, it is best to substitute low-carb spaghetti squash for the pasta. The key to making this work is the quality of ingredients. Use a high-quality Italian sausage, Parmigiano Reggiano cheese rather than a domestic parmesan, and certified San Marzano tomatoes (marked on the can’s label). Pre-salting, skin piercing, and baking on a rack will create more pronounced spaghetti strands. Great umami flavors to savor!

Ingredients

Sauce

• 2 tablespoons extra virgin olive oil
• 2 tablespoons tomato paste concentrate
• 1 large clove fresh mashed garlic, about 1 teaspoon
• 1 tablespoon dried Italian seasoning
• 1 (28 ounces) cans San Marzano certified tomatoes, crush tomatoes with your hand
• ¼ cup red wine
• 1 piece of Parmigiano Reggiano cheese rind
• ¼ to ½ teaspoon pepper flakes (your heat preference)
• kosher salt to taste

• 3 small spaghetti squash
• Kosher salt
• ½ pound Italian Sausage
• ½ cup Parmigiano Reggiano cheese, grated or shaved

Instructions

1. Heat the olive oil in a non-reactive saucepan over medium-high heat. Add the tomato paste, garlic, and Italian seasoning. Sauté until fragrant, about a minute or two. Add the crushed tomatoes and juice, cheese rind, and pepper flakes. It should sizzle for several minutes. Stir constantly. Continue to cook this sauce until thickened. Discard the cheese rind. Taste, Think, Transform with kosher salt to taste.
2. Preheat the oven to 425°F. Cut the squash in half crosswise. Remove the seeds. Liberally salt the cut surface with kosher salt. Leave for twenty minutes to draw out excess moisture.
3. Wash the salt off the squash and pat dry. Pierce the bottom of the squash with a fork. Place cut side up on a wire rack on a sheet pan and put in the preheated oven. Roast until totally tender, forty to fifty minutes. (This will vary depending on the size of the squash halves.)
4. Heat a non-reactive sauté pan over medium-high heat. Crumble the sausage into the pan. Sauté until browned. Drain and discard the fat. Add the cooked sauce and mix well.
5. Remove the squash from the oven. With a fork, rake the squash to loosen the spaghetti strands. Top each with a portion of the hot sausage-sauce mixture. Top with cheese. Serve hot.

Calories

301.80

Fat (grams)

17.87

Sat. Fat (grams)

6.00

Carbs (grams)

22.07

Fiber (grams)

2.75

Net carbs

15.16

Sugar (grams)

10.16

Protein (grams)

12.40

Sodium (milligrams)

719.44

Cholesterol (grams)

29.43

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice.

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