Your Recipe

Marinara Spaghetti Squash

Ingrédient Quantité Calories
Courge d'hiver 100g 34kcal
Ail 6g 9kcal
Fromage, parmesan, râpé 25g 105kcal
Sauce, pâtes, spaghetti/marinara, prêt-à-servir 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.

Valeurs nutritives
Taille des portions 127 g | ml
Quantité par portion 84
351
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 3.3g 4%
Gras saturés 1.2g 6%
Sodium 520mg 23%
Total des glucides 10g 4%
Fibres alimentaires 2.1g 7%
Sucre 5.2g
Protéine 3.5g 7%
Vitamine D 0mcg 0%
Calcium 89mg 7%
Fer 0.9mg 5%
Potassium 405mg 9%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 60.313 mcg 7%
Thiamine [B1] 0.035 mg 3%
Riboflavine [B2] 0.096 mg 7%
Niacine [B3] 3.813 mg 24%
Acide pantothénique [B5] 0.156 mg 3%
Vitamine B6 0.225 mg 13%
Cobalamine [B12] 0.084 mcg 0%
Floate [B9] 18.233 mcg 0%
Vitamine C 5.418 mg 6%
Vitamine D 0 mcg 0%
Vitamine E 2.281 mg 15%
Vitamine K 13.882 mcg 12%
Bétaïne 0.013 mg 0%
Choline 16.573 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 10.4 g 4%
Sugars 5.2 g 10%
Fibres alimentaires 2.1 g 7%
Carbohydrate 2.6 g 0%
Glucides nets 5.2g
acides aminés
nutriment Quantité DV
Alanine 0.017 g 0%
Arginine 0.03 g 0%
Acide aspartique 0.046 g 0%
Cystéine 0.004 g 0%
Acide glutamique 0.076 g 0%
Glycine 0.016 g 0%
Histidine 0.008 g 0%
Isoleucine 0.018 g 0%
Leucine 0.025 g 0%
Lysine 0.017 g 0%
Méthionine 0.006 g 0%
Phénylalanine 0.017 g 0%
Proline 0.015 g 0%
Sérine 0.017 g 0%
Thréonine 0.013 g 0%
Tryptophane 0.006 g 0%
Tyrosine 0.013 g 0%
Valine 0.02 g 0%
Minéraux
nutriment Quantité DV
Calcium 89.34 mg 7%
Cuivre 0.1 mg 11%
Fluorure 0 mcg 0%
Fer 0.88 mg 5%
Magnésium 22.94 mg 5%
Manganèse 0.19 mg 8%
Phosphore 79.55 mg 6%
Potassium 405.02 mg 9%
Sélénium 3.81 mcg 7%
Sodium 520.32 mg 23%
Zinc 0.53 mg 5%
autres
nutriment Quantité DV
Eau 107.15 g 0%
Cendres 2.206 g 0%