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Healthy Spaghetti Squash Recipes: Veggie Primavera, Chicken Sausage & Apple

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11.13.14
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Squash your cravings for pasta with these spaghetti squash recipes! A look at the stats below might make you think we're calorie-zapping wizards...

 
 
Hungry Girl's Veggie Primavera Spaghetti Squash
Veggie Primavera Spaghetti Squash

1/4th of recipe (1 1/4 cups squash with about 1 cup veggie mixture and 1 tbsp. cheese): 198 calories, 8g total fat (3g sat fat), 477mg sodium, 24.5g carbs, 6g fiber, 10.5g sugars, 9.5g protein -- PointsPlus® value 5* -- SmartPoints® value 3*

Veggies, veggies, and MORE veggies! Oh yeah, and a whole lotta flavor too...   

Prep: 20 minutes
Cook: 50 minutes

Ingredients:
1 spaghetti squash (at least 3 1/2 lbs.)
1 cup thinly sliced onion
1 cup thinly sliced bell pepper
1 cup sliced mushrooms
1 cup chopped broccoli
1 cup chopped asparagus
1 tbsp. olive oil or grapeseed oil
1 1/2 cups cherry tomatoes, halved
1 tbsp. chopped garlic
1 1/2 tsp. Italian seasoning
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. each salt and black pepper
3 wedges The Laughing Cow Light Creamy Swiss cheese
1/4 cup grated Parmesan cheese

Directions:
Preheat oven to 400 degrees.

Microwave squash for 6 minutes, or until soft enough to cut. Halve lengthwise; scoop out and discard seeds.

Fill a large baking pan with 1/2 inch water and place squash halves in the pan, cut sides down. Bake until tender, about 40 minutes.

Meanwhile, bring a large skillet sprayed with nonstick spray to a medium-high heat. Add onion, bell pepper, mushrooms, broccoli, and asparagus. Drizzle with oil. Cook and stir until veggies have mostly softened, about 5 minutes.

Add tomatoes, garlic, and Italian seasoning to the skillet. Cook and stir until tomatoes are hot and garlic is fragrant, about 2 minutes. Remove from heat, and cover to keep warm.

Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups to a large bowl. (Reserve any extra squash for another time.)

Season squash with garlic powder, onion powder, salt, and black pepper. Add cheese wedges, breaking them into pieces, and stir until evenly distributed. 

Top squash with veggie mixture and Parmesan cheese. Yum!

MAKES 4 SERVINGS  

 
 
 
Hungry Girl's Chicken Sausage & Apple Spaghetti Squash
Chicken Sausage & Apple Spaghetti Squash

1/4th of recipe (1 1/4 cups squash with about 1 cup sausage mixture): 248 calories, 9g total fat (3g sat fat), 702mg sodium, 26g carbs, 5g fiber, 12g sugars, 17g protein -- PointsPlus® value 6* -- SmartPoints® value 4*

Sausage with apple is a standout combo, so why wouldn't we serve it over one of our favorite pasta swaps? Mmmm!

Prep: 15 minutes
Cook: 50 minutes

Ingredients:

1 spaghetti squash (at least 3 1/2 lbs.)
1 1/2 cups chopped apple
1 cup chopped onion
1/8 tsp. dried sage
12 oz. (about 4 links) fully cooked chicken sausage with 8g fat or less per 3-oz. serving (like the kind by Applegate), sliced into coins
2 tsp. chopped garlic
1 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. each salt and black pepper 

Directions:

Preheat oven to 400 degrees.

Microwave squash for 6 minutes, or until soft enough to cut. Halve lengthwise; scoop out and discard seeds.

Fill a large baking pan with 1/2 inch water and place squash halves in the pan, cut sides down. Bake until tender, about 40 minutes.

About 20 minutes before squash is done baking, bring a large skillet sprayed with nonstick spray to medium heat. Add apple and onion, and sprinkle with sage. Cook and stir until mostly softened, about 3 minutes. Raise heat to medium high, and add sausage coins. Cook and stir until hot and browned, about 5 minutes. Add garlic, and cook and stir until fragrant, about 1 minute. Remove from heat, and cover to keep warm.

Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups to a large bowl. (Reserve any extra squash for another time.)

Add remaining ingredients to the bowl of squash. Mix thoroughly.

Serve squash topped with sausage mixture!

MAKES 4 SERVINGS

 
 
 
 

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CHEW ON THIS:

November is National Peanut Butter Lovers Month. In case you missed it, check out last Friday's incredible PB finds and recipes!

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.



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