Quick Spaghetti Squash

with Roasted Kumato-Kale Sauce

 

Spaghetti squash makes a great alternative to regular pasta. It is gluten-free for those who may have Celiac disease, but it also provides a full serving of vegetables to count toward your daily intake! Try it with this easy roasted tomato-kale sauce for tons of antioxidant-rich flavor! Did you know, cooked tomatoes have been shown to have a possible connection with preventing prostate cancer?

 

Servings: 2

 

Ingredients:

• 1 medium-sized spaghetti squash, seeded and halved length-wise

• 3 Kumato tomatoes, halved

• 1 shallot, peeled and cut in quarters

• 1 tsp dried rosemary

• 1/2 ground black pepper

• 2 cups kale

 

Preparation:

1. Preheat oven to 300 degrees F.

2. Place tomato halves and quartered shallot on a baking sheet coated with cooking spray. Add pepper and rosemary to tomatoes and roast at 300 degrees for 15 minutes.

3. Add the washed & dried kale leaves to the baking sheet with the tomatoes and shallot. Drizzle with olive oil and roast again for 15 minutes.

4. While the tomatoes, shallot, and kale are in the oven, place spaghetti squash halves in a microwave-safe bowl face down in approximately 1 inch of water. Place in the microwave, lightly covered, for 6-8 minutes.

5. Remove spaghetti squash and let cool for 3-5 minutes. Use a fork to scrape out the inside of the spaghetti squash to make 'noodles'. 

6. Remove tomatoes, shallot, and kale from pan and let cool for 1-2 minutes. Add to blender and blend tomatoes, shallot, and kale to make a sauce.

7. Pour warm sauce over spaghetti squash in a bowl and enjoy!

 

An original Eating with a Dietitian recipe by Diana Savani, RD, LDN.

 

Nutrition Facts per Serving:

230 calories, 3.4g fat, 0g sat fat, 7.5mg sodium, 39g carbohydrate, 10.6g fiber, 11.2g fiber