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Creamy Spaghetti Squash with Tomatoes and Sausage
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- 1 U large spaghetti squash (or 2 medium)
- 4 U chicken sausages
- 1 tbsp butter
- 2 U cloves garlic, minced
- 1.5 tbsp flour (or 1.5 tsp arrowroot for lower carb)
- 1 tsp onion powder
- 1.25 cups nonfat milk
- 1/2 cup fat free half and half (full fat for lower carb)
- 14.5 oz canned diced tomatoes (do not drain)
- 2 cups spinach
- 1/2 tsp oregano
- 4 tbsp fresh basil
- 4 tbsp Parmesan
- Salt and pepper
Preheat oven to 400ºF. Cut spaghetti squash in half lengthwise and scoop out seeds. Season with salt and black pepper. Bake for about 1 hour on a baking sheet with the cut side down. To microwave cut the squash in half lengthwise, scoop out seeds. Place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft. Scrape out all the flesh.
Cook the sausage according to package directions and set aside.
Meanwhile, melt the butter in medium saucepan. Add the garlic and cook for 2-3 minutes until fragrant.
Add the flour and onion powder and stir for about 1 minute until browned.
Slowly whisk in the milk and half and half.
Continue stirring until to comes to a simmer. Add the tomatoes and spinach.
Cook until the sauce thickens, stirring occasionally, and spinach is wilted.
Turn off heat. Add the oregano, basil, Parmesan, salt, and pepper.
Stir in the spaghetti squash and sausage. Let sit for 4-5 minutes for sauce to get absorbed and thicken. If sauce gets too thick, add 1-2 tbsp. milk.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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