Vegetable Meat Sauce and Spaghetti Squash

Makes 4 servings (about 1¼ cups squash, 1 cup sauce and 1 tablespoon cheese)


  • 1 (3-lb.) spaghetti squash
  • 1 tablespoon olive oil
  • 1 large yellow onion, chopped
  • ½ lb. ground beef
  • 2 carrots, peeled and chopped
  • 1½ teaspoons minced garlic
  • 1 (8-oz.) package sliced mushrooms
  • 1 teaspoon dried Italian seasoning
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon crushed red pepper
  • 1 (14.5-oz.) can petite diced tomatoes
  • 1 teaspoon balsamic vinegar
  • ¼ cup shredded Parmesan cheese

When you trade 1 cup of spaghetti for spaghetti squash, you save 150 calories, while getting a dose of fiber and Vitamins A and C. Choose lean ground sirloin to limit the amount of saturated fat.


  1. Preheat oven to 375˚F. Pierce squash several times with a sharp knife. Microwave on high power for 3 minutes. Cut squash in half lengthwise, and remove seeds with a spoon. Place squash, cut sides down, in a baking dish; add ½ cup water to dish.
  2. Bake for 45 to 50 minutes or until squash is tender when pierced with a fork.
  3. Meanwhile, heat oil in a large saucepan over medium heat. Add onion, beef, carrots and garlic; cook for 4 minutes, stirring to crumble beef. Add mushrooms, and cook for 10 minutes or until most of the liquid evaporates, stirring occasionally. Add Italian seasoning, salt, black pepper and crushed red pepper, stirring constantly, for 1 minute. Stir in tomatoes and vinegar; reduce heat, and simmer for 5 minutes or until slightly thickened.
  4. While sauce simmers and once squash is cool enough to handle, use a fork to scrape into spaghetti-like strands. Divide squash evenly into 4 servings; top with sauce, and sprinkle each serving with cheese.


*Recipe prepared by registered dietitians from St. Vincent’s Health System.


Nutrition [Per Serving]:

300 calories; 12 g total fat; 4 g saturated fat; 18 g protein;

33 g carbohydrate; 8 g fiber; 730 mg sodium