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Spicy Spaghetti Squash

Categories: Vegetarian
Type: Soups and Stews

Spaghetti squash has enough body to be an entr閑. Topped with the mushroom-tomato sauce, its great!

Serves: 4 servings


  • 8-inch spaghetti squash (about 4 pounds)
  • 2 cups chopped tomato (about 2 1/2 medium)
  • 1 1/2 cups sliced fresh mushrooms
  • 1/2 cup chopped onion
  • 1 teaspoon crushed fresh garlic
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon crushed red pepper
  • 1/4 cup grated Parmesan cheese*
  • 1 cup shredded nonfat or reduced-fat mozzarella cheese
  • * In this recipe, use regular Parmesan cheese, not a fat-free product.

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  1. Cut the squash in half lengthwise, and remove the seeds. Coat a large baking sheet with nonstick cooking spray, and place the squash halves cut side down on the sheet. Bake at 375°F for 40 minutes, or until the squash is easily pierced with a sharp knife.
  2. Remove the squash from the oven, and let it sit until cool enough to handle. Scoop out the pulp, and transfer it to a large bowl. Use a fork to separate the pulp into strands, and set aside.
  3. Place the tomato, mushrooms, onion, garlic, and spices in a large skillet. Place over medium heat, cover, and cook, stirring occasionally, for 6 to 8 minutes, or until the vegetables are tender.
  4. Spoon the tomato mixture over the squash, and toss gently to mix well. Add the Parmesan cheese, and toss gently to mix.
  5. Coat a 2-quart casserole dish with nonstick cooking spray, and spread the mixture evenly in the dish. Bake uncovered at 350°F for 30 minutes, or until heated through. Top with the mozzarella, and bake for 5 additional minutes, or until the cheese has melted. Serve hot.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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