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Spaghetti-Squash "Spaghetti"


1 spaghetti squash (3 pounds)
non-stick cooking spray
1 tsp. extra virgin olive oil
1 clove fresh garlic, minced OR 1 tsp. jarred, minced garlic
1/2 small onion, chopped
1 cup tomatoes, diced OR 8 oz. canned, no-salt-added, diced tomatoes
1/4 tsp. black pepper
1/4 tsp. dried, salt-free herbs, Italian blend
1/8 tsp. crushed red pepper flakes
16 oz. canned, no salt added tomato sauce
1/2 cup small “bite size” fresh mozzarella balls (can substitute fresh mozzarella), cut into bite-size pieces
1/4 cup coarsely chopped or torn basil OR 1 tsp. dried basil


  1. Preheat oven to 350° F.
  2. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender.
  3. Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
  4. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap flesh from outside working in, creating “spaghetti noodles”.
  5. Add squash “noodles” to sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.