Recipe: Spaghetti Squash With Tomato Sauce and Cheese

Surprise your family with this fun and delicious dish that boasts a secret ingredient: spaghetti squash. You’ll get more nutrition than you might believe possible from a “pasta” dish. Serve with grilled chicken and a tossed salad.

Ingredients

• 1 spaghetti squash
• 2.5 cups tomato sauce, brought to a boil
• 5 ounces fat-free shredded mozzarella cheese

Directions

1. Cut squash in half and scoop out seeds with a spoon. Pierce a few holes in the skin.
2. Place squash cut-side-up in a microwave-safe dish. Add 1/4 cup water to bottom of dish. Cover squash with plastic wrap pierced with a fork to allow steam to escape.
3. Microwave for 10 to 20 minutes or until skin easily gives. Using a fork, scrape out insides of squash and pile onto a plate like pasta. Warm tomato sauce and pour desired amount over squash; mix.
4. Sprinkle with fat-free mozzarella cheese.

Ingredient health benefits

• Spaghetti squash: It might not be much to look at, but each gooey little string is loaded with vitamin B6, which supports mental health and brain function, and immunity-promoting vitamin C. Spaghetti squash is also full of antioxidants, like beta-carotene, that protect your cells from harmful free radicals. And who can say no to a little fiber to help with smooth moves?
• Tomato sauce: This hearty ingredient provides some tasty benefits to any recipe. Tomatoes are rich in vitamins and minerals, like vitamin C, vitamin K, potassium, and folate (vitamin B9). These nutrients promote many important aspects of your health, from helping your body absorb other nutrients, to keeping your heart and bones happy and healthy. The antioxidants lycopene and beta-carotene are also responsible for some of the important, health-related properties that tomatoes have to offer. Aside from fighting damaging oxidation, lycopene may promote good heart health and lower your cholesterol, and beta-carotene supports your eyes and vision when your body turns it into vitamin A. But keep in mind that different tomato products have different values for nutritional benefits so reading the label will give you a better idea of what’s in your sauce.
• Mozzarella cheese: It’s no secret that cheese is a good source of calcium, but there are other prominent perks that may surprise you. The two main proteins found in cheese, whey and casein, support your muscles so they can support you, and casein may have a positive impact on your oral health, too. Cheese also has omega-3s, heart-healthy fats that maintain vital functions like your digestion and immune system.

Nutrition information (per serving)

Makes about 10 servings
Serving = 1/2 cup

Calories: 66 (14% calories from fat)
Fat: 2 g
Saturated fat: 0 g
Protein: 5 g
Carbohydrates: 18 g
Dietary fiber: 2 g
Cholesterol: 0 mg
Sodium: 333 mg
Potassium: 201 mg

— Recipe provided by Children’s Hospital Pediatric Nutrition Support team.