SEPTEMBER 2021
WELLNESS CORNER
The Coastal Buzz
17
Control Your Life, Control Your Cholesterol! ORZHU FKROHVWHURO
By Mallory Balice Wellness Program Manager
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Spaghetti Squash This heart-healthy spaghetti squash recipe is easy and delicious. 1 spaghetti squash (3 pounds) cooking spray 1 tsp. extra virgin olive oil 1 clove fresh garlic (minced) 1/2 small onion (chopped) 1 cup tomatoes (diced) 1/4 tsp. black pepper 1/4 tsp. dried, salt-free herbs, Italian blend 1/8 tsp. crushed red pepper flakes 16 ounce can no-salt added tomato sauce 1/2 cup small “bite-size” fresh mozzarella balls 1/4 cup coarsely chopped basil Preheat oven to 350° F. Cut spaghetti squash in half and remove seeds. On a baking sheet coated with cooking spray, place the squash face down and bake for 1 hour or until tender.
Heat oil in a medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs, and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrape flesh from outside working in, creating “spaghetti noodles.” Add squash “noodles” to the sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve. Nutrition Facts per serving: Calories: 172 kcals; Protein: 6g; Fiber: 6g; Cholesterol: 10mg; Carbohydrates: 27g
