Are you looking for a healthy and flavorful weeknight meal that's surprisingly easy to make? Look no further! This spaghetti squash with Italian sausage recipe is a delicious and satisfying dish that's perfect for busy weeknights. It's packed with flavor, naturally low in carbs, and surprisingly quick to prepare. This recipe is a fantastic example of homemade cooking at its finest, offering a delicious alternative to traditional pasta dishes. It's one of those best recipes that will quickly become a family favorite. Let's get cooking!
Ingredients:
- 1 medium spaghetti squash (about 3 pounds)
- 1 pound Italian sausage (sweet or spicy, your choice!)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 (28-ounce) can crushed tomatoes
- 1 (15-ounce) can tomato sauce
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional, for a little heat)
- Salt and black pepper to taste
- 1/4 cup grated Parmesan cheese (optional, for serving)
- Fresh basil leaves (optional, for garnish)
Instructions:
Step 1: Prepare the Spaghetti Squash
Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the squash halves cut-side down on a baking sheet lined with parchment paper. Bake for 45-60 minutes, or until tender enough to easily pierce with a fork.
Tip: For easier handling, let the squash cool slightly before removing the flesh.
Step 2: Cook the Sausage and Vegetables
While the squash is baking, heat a large skillet over medium heat. Remove the sausage from its casings and brown it in the skillet, breaking it up with a spoon. Once cooked through, remove the sausage from the skillet and set aside.
Add the chopped onion to the skillet and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
Step 3: Simmer the Sauce
Stir in the crushed tomatoes, tomato sauce, oregano, basil, red pepper flakes (if using), salt, and pepper. Bring the sauce to a simmer, then reduce heat and cook for 15-20 minutes, allowing the flavors to meld. Stir in the cooked Italian sausage.
Step 4: Combine and Serve
Once the spaghetti squash is cool enough to handle, use a fork to scrape the flesh from the inside of the squash halves, creating "spaghetti" strands. Add the squash to the skillet with the sausage sauce, gently tossing to combine.
Serve immediately, topped with grated Parmesan cheese and fresh basil leaves, if desired. This quick dinner is a perfect example of delicious and healthy eating!
Variations:
- Add vegetables: Feel free to add other vegetables to the sauce, such as bell peppers, zucchini, or mushrooms.
- Spice it up: For a spicier dish, add more red pepper flakes or a pinch of cayenne pepper.
- Meatless option: Omit the sausage and add a can of drained and rinsed chickpeas or lentils for a vegetarian option.
- Different herbs: Experiment with different herbs and spices to customize the flavor to your liking.
Nutritional Information (per serving, approximate):
This recipe provides a healthy and balanced meal. The exact nutritional content will vary depending on the ingredients used. However, you can expect a relatively low-calorie, high-fiber, and protein-rich meal. For precise nutritional information, consider using an online nutritional calculator.
This spaghetti squash with Italian sausage recipe is a perfect example of quick dinner ideas and healthy meals. It’s a delicious and satisfying dish that is easy to make and perfect for any night of the week. Enjoy!