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Spaghetti Squash Primavera

Spaghetti Squash Primavera

Spaghetti Squash Primavera


Makes 4 servings


1 medium spaghetti squash (about 3 pounds)
1 can (28 ounces) low-sodium diced tomatoes
2 cups sliced fresh mushrooms
1 cup grated carrot
1/4 cup diced red bell pepper
1/2 cup frozen green peas
1 teaspoon Italian seasoning or oregano
1 teaspoon minced garlic
1 tablespoon balsamic vinegar
1/4 cup shredded Parmesan cheese


  1. Pierce spaghetti squash to center in several places. Place on microwavable plate; microwave on HIGH 12 to 14 minutes. (If oven doesn't have a turntable, turn squash three times during cooking.) Remove from microwave; cut in half lengthwise. When cool enough to handle, scrape out seeds. Set aside.
  2. Place tomatoes in 2-1/2-quart heavy saucepan; bring to a boil over medium-high heat. Add mushrooms, carrots, bell pepper, peas, Italian seasoning, garlic and vinegar. Reduce heat; cover and simmer 15 minutes or until sauce is thick.
  3. To serve, shred spaghetti squash with fork into four pasta bowls, about 1 cup per bowl. Top with 1 cup sauce. Garnish each serving with cheese.

To round it out

Serve with a large green salad and your favorite bottled low-fat dressing.

Nutritional Information

Serving Size: 1/4 of squash with 1 cup sauce
Sodium 240 mg
Protein 8 g
Fiber 6 g
Carbohydrate 35 g
Cholesterol 4 mg
Saturated Fat 1 g
Total Fat 3 g
Calories from Fat 14 %
Calories 179

Dietary Exchange

Vegetable 1
Starch 2

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