Wednesday, February 8, 2017

[Healthy_Recipes_For_Diabetic_Friends] Baked Lentil Marinara Spaghetti Squash - 20g Carbs, 5g Fiber, 8g Sugar


Baked Lentil Marinara Spaghetti Squash - 20g Carbs, 5g Fiber, 8g Sugar

It's a new year and many of us are longing for healthier meals that don't sacrifice flavor! This Baked Lentil Marinara Spaghetti Squash is loaded with both nutrition and flavor, the perfect substitute for your more traditional meat-sauce spaghetti!

1 large spaghetti squash, approx 6-7 cups cooked
1 cup Sprouts Brand Dried Lentils
1 (14.5 oz can) Sprouts Brand Organic Diced Tomatoes
1/2 cup Sprouts Brand Organic Tomato Paste {canned}
1/2 cup purple onion, finely chopped
1-2 garlic cloves, minced
1 tsp Sprouts Brand Dried Parsley {or fresh if you prefer}
1 tsp Sprouts Brand Dried Oregano
1 tsp Sprouts Brand Italian Seasoning
1 tsp Sprouts Brand Paprika
1/2 tsp sea salt
1/4 tsp black pepper
1/8 tsp crushed red pepper {optional}
3 oz freshly grated Romano cheese
Fresh parsley for garnish

1. Preheat oven to 400 degrees.
2. Slice spaghetti squash in half lengthwise, remove seeds and add to baking sheet, with the skin down and flesh facing up. Roast in the oven for 45-50 minutes or until you can use a fork to pull the flesh apart and it resembles noodles.
3. While the squash is cooking, add lentils and two cups water to sauce pan, bring to a boil, then reduce heat and simmer for 30 minutes, or until all water is absorbed and lentils are soft.
4. Meanwhile, add all ingredients for sauce (diced tomatoes through crushed red pepper) to a food processor, blend on high 25-30 seconds, or until ingredients are well combined and a thick sauce is formed.
5. Once the lentils have cooked, remove any excess water if needed, then add sauce to lentils and stir until well combined.
6. Layer spaghetti squash into 9×13 pan (or equivalent), then top with lentil and sauce mixture, followed by freshly grated Romano cheese and fresh parsley.
7. Bake for 15 minutes or until cheese is melted, allow to cool for 5 minutes, then serve hot.
8. Garnish with additional Romano cheese and parsley if desired.

Nutrition From:
Servings: 6
Serving Size: 244g (8.6 oz)
Nutrition per Serving: 141 Calories, 42 Calories From Fat, 4.9g Total Fat, 2.6g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 550mg Sodium, 20g Carbs, 5g Dietary Fiber, 8g Sugars, 8g Protein - Calcium: 22% - Iron: 12% - Vitamin A: 21% - Vitamin C: 33% 


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