Your Recipe

Marinara Spaghetti Squash

Složka Množství Kalorie
Tykev, všechny odrůdy, zimní 100g 34kcal
Česnek 6g 9kcal
Sýr, parmezán, strouhaný 25g 105kcal
Omáčka, těstoviny, špagety/marinara, připravená k podávání 375g 188kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 whole spaghetti squash, halved lengthwise
1 1/2 cups marinara sauce
2 cloves garlic
salt and pepper to taste
1/4 cup grated Parmesan
Instructions
Scrape seeds out of squash with a spoon. Place squash cut-sides-down in a microwave-safe baking dish. Fill baking dish with 1/2-1 inch of water.
Microwave on high for about 15 minutes, or until you can easily pierce the squash with a fork. (Cooking times may need to be adjusted depending on the size of the squash and the power of the microwave being used.)
Meanwhile, bring sauce to a simmer in a skillet or saute pan. Grate garlic directly in sauce and stir to combine. Taste sauce, salt and pepper to taste, adjust heat to low.
Once squash is done allow to cool until able to handle, about 15 minutes.
Use a fork to scrape out the spaghetti-like strands, and place in colander. Allow to drain a bit. Add spaghetti strands to warm sauce in pan and toss to coat. Add grated parmesan and toss to combine.
Optional: Garnish with additional Parmesan, chopped fresh Italian parsley and/or basil.

nutriční údaje
Velikost porce 127 g | ml
Množství na porci 84
351
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 3.3g 4%
Nasycené tuky 1.2g 6%
Sodík 520mg 23%
Sacharidy celkem 10g 4%
Vláknina 2.1g 7%
Cukr 5.2g
Bílkoviny 3.5g 7%
Vitamin D 0mcg 0%
Vápník 89mg 7%
Železo 0.9mg 5%
Draslík 405mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 60.313 mcg 7%
Thiamin [B1] 0.035 mg 3%
Riboflavin [B2] 0.096 mg 7%
Niacin [B3] 3.813 mg 24%
Kyselina pantotenová [B5] 0.156 mg 3%
Vitamin B6 0.225 mg 13%
Kobalamin [B12] 0.084 mcg 0%
Floát [B9] 18.233 mcg 0%
Vitamin C 5.418 mg 6%
Vitamin D 0 mcg 0%
Vitamin E 2.281 mg 15%
Vitamin K 13.882 mcg 12%
Betain 0.013 mg 0%
Cholin 16.573 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 10.4 g 4%
Sugars 5.2 g 10%
Vláknina 2.1 g 7%
Carbohydrate 2.6 g 0%
Čisté sacharidy 5.2g
aminokyseliny
živina Množství DV
Alanin 0.017 g 0%
Arginin 0.03 g 0%
Kyselina asparagová 0.046 g 0%
Cystein 0.004 g 0%
kyselina glutamová 0.076 g 0%
Glycin 0.016 g 0%
Histidin 0.008 g 0%
Izoleucin 0.018 g 0%
Leucin 0.025 g 0%
Lysin 0.017 g 0%
Metionin 0.006 g 0%
Fenylalanin 0.017 g 0%
Prolin 0.015 g 0%
Serin 0.017 g 0%
Treonin 0.013 g 0%
Tryptofan 0.006 g 0%
Tyrosin 0.013 g 0%
Valin 0.02 g 0%
Minerály
živina Množství DV
Vápník 89.34 mg 7%
Měď 0.1 mg 11%
Fluorid 0 mcg 0%
Železo 0.88 mg 5%
Hořčík 22.94 mg 5%
Mangan 0.19 mg 8%
Fosfor 79.55 mg 6%
Draslík 405.02 mg 9%
Selen 3.81 mcg 7%
Sodík 520.32 mg 23%
Zinek 0.53 mg 5%
další
živina Množství DV
Voda 107.15 g 0%
Popel 2.206 g 0%