Creamy Spaghetti Squash with Tomatoes and Sausage

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314 CALORIES 25g CARBS 11g FAT 23g PROTEIN
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I have a pretty simple solution when it comes to replacing pasta in recipes with spaghetti squash or zucchini noodles in order to make sure it's a satisfying meal. First of all I take a look at the calorie count to see what kind of modifications I may need. Since cooked pasta has about 200 calories per 1 cup cooked (2 oz.) you can immediately cut subtract around 170 calories from the total. Then I look at the new calorie information and overall recipe to decide if that simple switch is enough, or if I need to supplement to make it a meal and bump up the calorie and/or protein count. Then to do that, I simply add more protein or add a simple protein source if there wasn't one like chicken, sausages, or shrimp. That's it. For today's recipe, the original recipe called for cheese tortellini. Eliminating that, I was left with only 139 calories per servings so I knew I needed to add something. Based on the flavor profile, I decide to go with chicken sausages since they cook up in minutes and I thought would add some great flavor to the overall recipe. That's basically it!
The Recipe
Creamy Spaghetti Squash with Tomatoes and Sausage

Creamy Spaghetti Squash with Tomatoes and Sausage

PREP TIME: 15 Min
COOK TIME: 20 Min
TOTAL TIME: 35 Min
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Ingredients

US METRICS
  • 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

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Instructions

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1

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.

2

Cook the sausage according to package directions and set aside.

3

Meanwhile, melt the butter in medium saucepan. Add the garlic and cook for 2-3 minutes until fragrant.

4

Add the flour and onion powder and stir for about 1 minute until browned.

5

Slowly whisk in the milk and half and half.

6

Continue stirring until to comes to a simmer. Add the tomatoes and spinach.

7

Cook until the sauce thickens, stirring occasionally, and spinach is wilted.

8

Turn off heat. Add the oregano, basil, Parmesan, salt, and pepper.

9

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.

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Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 314
Calories from Fat 100
% Daily Value *
Total Fat 11g
17%
Saturated Fat 6g
27%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 81mg
27%
Sodium 803mg
35%
Total Carbohydrate 25g
8%
Dietary Fiber 3g
14%
Sugars 13g
Protein 23g

* 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.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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