Your Recipe

Marinara Spaghetti Squash

Zutat  Menge  Kalorien 
Kürbis, alle Sorten, roh, Winter 100g 34kcal
Knoblauch 6g 9kcal
Käse, Parmesankäse, gerieben 25g 105kcal
Sauce, pasta, spaghetti/marinara, ready-to-serve 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.

Nährwertangaben 
Portionsgröße  127 g | ml
Menge pro Portion  84
351
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 3.3g 4%
Gesättigte Fettsäuren  1.2g 6%
Natrium 520mg 23%
Gesamte Kohlenhydrate  10g 4%
Ballaststoffe  2.1g 7%
Zucker  5.2g
Protein  3.5g 7%
Vitamin D 0mcg 0%
Kalzium 89mg 7%
Eisen  0.9mg 5%
Kalium 405mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.156 mg 3%
Vitamin B6 0.225 mg 13%
Cobalamin [B12] 0.084 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.4 g 4%
Sugars 5.2 g 10%
Ballaststoffe  2.1 g 7%
Carbohydrate 2.6 g 0%
Netto-Kohlenhydrate 5.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.017 g 0%
Arginin 0.03 g 0%
Asparaginsäure 0.046 g 0%
Cystein 0.004 g 0%
Glutaminsäure 0.076 g 0%
Glycin 0.016 g 0%
Histidin 0.008 g 0%
Isoleucin 0.018 g 0%
Leucin 0.025 g 0%
Lysin 0.017 g 0%
Methionin 0.006 g 0%
Phenylalanin 0.017 g 0%
Prolin 0.015 g 0%
Serin 0.017 g 0%
Threonin 0.013 g 0%
Tryptophan 0.006 g 0%
Tyrosin 0.013 g 0%
Valin 0.02 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 89.34 mg 7%
Kupfer 0.1 mg 11%
Fluorid 0 mcg 0%
Eisen  0.88 mg 5%
Magnesium 22.94 mg 5%
Mangan 0.19 mg 8%
Phosphor 79.55 mg 6%
Kalium 405.02 mg 9%
Selen 3.81 mcg 7%
Natrium 520.32 mg 23%
Zink 0.53 mg 5%
andere
Nährstoff Menge  DV
Wasser 107.15 g 0%
Asche 2.206 g 0%