Once cooked, the flesh of spaghetti squash separates into spaghetti-like strands, which are slightly crunchy and mild in flavour. Enjoy this supper with garlic bread and napa cabbage coleslaw. For those who prefer heat, serve this dish with chili flakes or hot sauce.

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Standing Time: 5 minutes

Preparation Time:

Cooking Time:

Servings: 4

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Ingredients

  • 1 Ontario Spaghetti Squash (about 3-1/2 lb/1.75 kg)
  • 1 lb (500 g) extra lean Ontario Ground Beef
  • 2 cloves Ontario Garlic, minced
  • 1 Ontario Onion, chopped
  • 1 each Ontario Carrot and Zucchini, quartered lengthwise and sliced
  • 1-1/2 cups (375 mL) tomato pasta sauce
  • 1 tbsp (15 mL) tomato paste
  • 1 tsp (5 mL) each dried basil and oregano
  • 1/4 tsp (1 mL) pepper
  • 2 tbsp (25 mL) grated Parmesan cheese
  • 2 tbsp (25 mL) chopped fresh Ontario Parsley

Instructions

Cut squash in half crosswise; remove seeds. Place cut side down in microwaveable casserole; add 1/4 cup (50 mL) water. Cover and microwave on High for 15 minutes or until easily pierced with knife. Let stand for 5 minutes. With fork, pull out strands and place in serving dish. (If strands are watery, drain in colander.)

In nonstick skillet on medium-high heat, sauté beef, garlic, onion, carrot and zucchini, breaking up meat, for 10 minutes or until beef is no longer pink. Stir in tomato sauce, tomato paste, basil, oregano and pepper; reduce heat to low and simmer for 3 minutes. Pour over spaghetti squash strands and toss to combine. Serve sprinkled with Parmesan and parsley.

Nutritional information

1 Serving

  • PROTEIN: 3 grams
  • FAT: 18 grams
  • CARBOHYDRATE: 51 grams
  • CALORIES: 498
  • HIGH IN FIBRE