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#EatWellLiveWell: Spaghetti Squash with Red Wine Tomato Sauce

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Spaghetti Squash with Red Wine Tomato Sauce

Have you considered reducing the number of carbohydrates you eat? If you’re partial to pasta but would like a healthy alternative, spaghetti squash is a great substitute for any pasta. Not only does spaghetti squash have a lower carbohydrate and cholesterol count than pasta, it’s also packed full of other nutritional benefits! What are the other nutritional benefits of eating spaghetti squash?

  • Prevents heart disease. Consuming spaghetti squash increases your intake of omega-3 and omega-6 essential fatty acids. These essential fatty acids assist in regulating blood pressure and are known to have anti-inflammatory effects which protect against heart disease.
  • Lowers high blood pressure. Potassium, which is present in spaghetti squash, plays an important role in regulating blood pressure. It helps reverse the role of sodium in the body and helps relieve tension in blood vessels that can cause vasoconstriction. 
  • Loaded with vitamins. Spaghetti squash is packed with antioxidants, such as vitamin A and vitamin C, that  are known to help prevent cell damage. Vitamin B, which promotes proper cell functioning, can also be found in this tasty squash!
  • Great Source of Fiber. If you want to lose some weight, adding more fiber to your diet is the way to go. For every 1 cup of spaghetti squash you eat, you add 2 grams of fiber to your diet.

With all the nutritional benefits found in spaghetti squash, you’ll be wanting to add this delicious vegetable to your meals in no time! Want to get started? Try out our new spaghetti squash with red wine tomato sauce recipe!

Recipe: Spaghetti Squash with Red Wine Tomato Sauce

Servings: 6
Calories: 154 per serving
Prep time: 25 minutes


  • 1 small spaghetti squash, halved and seeded
  • 1 tablespoon olive oil
  • 1/2 cup minced onion
  • 3 cloves garlic, minced
  • 2 green onions, sliced
  • 12 ounces ground white meat turkey
  • 2 cups crushed tomatoes
  • 2 tablespoons red wine
  • 2 teaspoons capers
  • 2 teaspoons minced fresh oregano
  • 2 teaspoons crushed red pepper flakes
  • 2 tablespoons chopped fresh parsley


  1. Preheat oven to 350 degrees F.
  2. Place each squash half with flat side down on a cookie sheet and bake uncovered for around 45 to 60 minutes or until a fork can easily pierce the shell. Once cooled, scooped out the strands of squash with a large spoon and set aside. 
  3. Heat oil in a skillet over medium-high heat. Add the scallions, onion and garlic and sauté for about 2 minutes. Add the ground turkey and cook for 4 minutes. Add the wine and tomatoes and bring to a boil, reduce the heat and simmer for 20 minutes.
  4. Add red pepper flakes, oregano, parsley and capers; simmer for 5 minutes. If squash has cooled too much, reheat for 2 to 3 minutes, covered in the microwave. Place sauce on top of squash.
  5. Serve and enjoy!

Nutrition Information:

154 calories, 7.6 grams of fat, 10.3 grams of carbohydrates, 11.3 grams of protein, 44 mg of cholesterol, 99 mg of sodium