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Meat/Poultry

Spaghetti Squash & Sausage with Healthy Tomato Sauce

Dinner

Cut Squash in  half lengthwise, and remove seeds and string from center.  Place upside down on a piece of foil or parchment paper.  Roast at 375 degrees for 1 hour.  Remove and allow to cool for 5 minutes.  Remove flesh with fork.

Over medium heat, brown sausage in a medium skillet until fully cooked.

In a large pot, combine Healthy Tomato Sauce (or store bought sauce) and spicy italian chicken sausage.  Allow to simmer on low heat.  Remove from heat.  Spoon over spaghetti squash.   Toss.  Top with sliced sausage and garnish each bowl with 2 basil leaves.

 

To make Healthy Tomato Sauce, you will need:

One 28oz can of whole tomatoes (look for low sodium)

One 14.5 oz can of diced tomatoes (look for low sodium)

One small can tomato paste (look for low sodium)

Three cloves garlic, diced

One tablespoon olive oil

Dash oregano, rosemary, and salt

Optional: 1/2 sweet onion, one stalk celery,1/2 green bell pepper, 1/2 cup red wine.  Add any of the optional ingredients, or none, depending on what is in your fridge!

 

In a blender or food processor, combine all ingredients and blend or process until smooth.  Pour into large pot (or crock pot) and cook at low heat.  Once sauce has begun to simmer, add in browned sausage.    Simmer sauce, covered, for at least one hour, up to 3 hours.  It is OK to leave this in the crock pot, on low, all day.

The Healthy Tomato Sauce recipe has less sodium than the store-bought version, is low in fat, high in nutrients and high in taste!  It also freezes well.

To make this meal in a crock pot, roast the squash a day ahead, and store in the fridge. Brown sausage a day ahead, and store in fridge. Follow instructions for Healthy Tomato Sauce, pouring into crock pot.  Add cooked sausage, put lid on crock pot, and set to low.  Allow to simmer for up to 8 hours.   

One medium Spaghetti squash, halved and cleaned

One package spicy italian chicken sausage (4-6 links)

Four  leaves fresh basil or one teaspoon dried basil

One jar tomato sauce or one Healthy Tomato Sauce (recipe below)

What you will need

Directions

Please discuss variations of recipes with

our nutritionist/nurse to

 personalize for you.

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