Imagine diving into a mouthwatering Italian-inspired dish that looks stunning, tastes incredible, and won't derail your healthy eating goals. These Spaghetti Squash Boats with Italian Sausage Marinara are about to revolutionize your dinner routine, transforming a humble squash into a gourmet meal that will have your family begging for seconds. Forget boring diet food - this recipe proves that nutritious can be absolutely delicious!
Prep Time: 15 mins
Cook Time: 35 mins
Total Time: 50 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 1 spaghetti squash
- 300g Italian sausage, casings removed
- 400g marinara sauce
- 1 cup mozzarella cheese, shredded
- 1/2 onion, chopped
- 2 cloves garlic, minced
- Olive oil for cooking
- Fresh parsley for garnish
Instructions
- Preheat the oven to 400°F (200°C). Cut the spaghetti squash lengthwise using a sharp knife, ensuring careful handling. Scoop out the seeds and inner stringy pulp with a spoon.
- Drizzle the squash halves with olive oil, then season with salt and pepper. Place cut-side down on a baking sheet lined with parchment paper. Roast in the preheated oven for 35-40 minutes until the squash is tender and easily pierced with a fork.
- While the squash roasts, heat olive oil in a large skillet over medium heat. Add chopped onions and sauté until translucent, about 3-4 minutes. Add minced garlic and cook for an additional 30 seconds.
- Add the Italian sausage to the skillet, breaking it into small crumbles with a wooden spoon. Cook until the meat is browned and no longer pink, approximately 6-8 minutes.
- Pour marinara sauce into the skillet with the sausage, stirring to combine. Simmer the sauce for 10 minutes, allowing flavors to meld together.
- Once the spaghetti squash is roasted, use a fork to gently scrape the interior, creating spaghetti-like strands. Leave the strands inside the squash shell.
- Spoon the sausage marinara mixture evenly into each squash half. Top with shredded mozzarella cheese.
- Return the filled squash boats to the oven and broil for 2-3 minutes, or until the cheese is melted and slightly golden.
- Remove from oven, garnish with fresh chopped parsley. Serve hot directly in the squash boats.
Tips
- Choose a firm, heavy spaghetti squash with a deep yellow color for the best texture and flavor.
- To make cutting the squash easier, microwave it for 2-3 minutes to soften the skin slightly before slicing.
- For extra flavor, season the squash with Italian herbs like oregano or basil before roasting.
- Use a high-quality marinara sauce or homemade sauce for the most authentic taste.
- Don't overcook the squash - it should be tender but still have a slight bite to maintain its "spaghetti-like" texture.
- If you prefer a spicier dish, use hot Italian sausage or add red pepper flakes to the marinara sauce.
- For a vegetarian version, substitute the sausage with plant-based crumbles or sautéed mushrooms.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 18g
Protein: 22g
Fat: 22g
Saturated Fat: 8g
Cholesterol: 55mg
