"Spaghetti" and Italian Sausage

by Dr. Julian Whitaker
Filed Under: Recipes, Main Dishes
Last Reviewed 02/06/2014

As close to pasta as you’ll get

Serves 4

  • 2 cups spaghetti squash (1 small squash, about 1½ pounds)
  • 1 tablespoon butter
  • dash salt
  • dash pepper
  • 1 teaspoon extra-virgin olive oil
  • ¾ pound Italian turkey sausage, casings removed
  • ½ cup green pepper, chopped
  • ½ cup onion, chopped
  • 2 cloves garlic, minced
  • 14 ½ ounces low-sodium tomatoes (one can), chopped, with liquid
  • ½ cup water
  • ¼ cup parsley
  • 1 tablespoon tomato paste
  • ½ teaspoon dried basil
  • ¼ cup parmesan cheese, grated

Preheat oven to 375° F. Cut squash in half lengthwise, and remove seeds. Place squash cut side down in a large baking dish, and add enough hot water to completely cover the bottom edges of the squash (about 2 inches of water).

Bake for one hour or until squash is tender when pierced with a fork. Remove from oven, take squash out of the pan, and cool slightly.

Meanwhile, heat olive oil in a large skillet. Add sausage, green pepper, onions, and garlic, and cook, stirring often and breaking up sausage with spoon. Cook for 10 minutes or until sausage is cooked through.

Add tomatoes, water, parsley, tomato paste, and basil, and cook for another 10 to 15 minutes, stirring often. Add more water, if necessary.

While sauce is cooking, scrape the inside of squash with a fork — it will come out in spaghetti-like strands. Add butter, salt, and pepper, and mix well.

To serve, place half a cup of “spaghetti” on each serving plate and top with sauce and a sprinkling of parmesan cheese.

Per serving: calories 287, protein 22 g, carbohydrates 14 g, fiber 3 g, fat 15g, sodium 841 mg

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