Spaghetti Squash with Sardines

IMG_1401

The other day I ran across a version of this recipe on theclothesmakethegirl.com, and I thought, yum!  What a novel and great idea!  Then I googled the phrase “spaghetti squash and sardines.”  Wow.  Who knew this was a thing?  Must’ve been a gajillion online recipes for this.  I am obviously ill-informed.

Anyway, I immediately threw together this yummy and healthy dish.*   It is so easy to make, full of protein and super low carb.

I also perused the internet  and learned how to roast spaghetti squash whole, avoiding the giant cleaver/superhuman strength it takes to to cut them raw.  Vast improvement!  Even if you don’t like sardines with your spaghetti squash, try this method of cooking/cutting them.

(NOTE: for those who need to limit their potassium, substitute pasta for the squash and halve the sardines).

INGREDIENTS

1 small spaghetti squash

3 cloves garlic, chopped

1/4 cup parsley, chopped

1 can (3 to 4 oz) sardines in oil, hot sauce, tomato sauce, or some combination of those; the thing is that there needs to be oil in the can (not just water or just tomato sauce).

red pepper flakes

salt and pepper

fresh basil

IMG_1396

DIRECTIONS

Heat oven to 400 degrees.  Place the whole spaghetti squash on a foil-lined pan and place in the oven for about 45 minutes, or until skin punctures easily with a fork.  Remove from oven and allow to cool completely.  Cut the squash in half and scoop out the seeds.  Using a fork, shred the inside of the squash into spaghetti-like strands.

Heat a frying pan on medium high heat until hot.  Saute squash in pan for about 2 minutes, until heated through.

Move squash to the side of the pan and pour the oil from the from the sardine can into the pan (add according to your taste; I used all the oil from my 4 oz can of sardines in oil with hot sauce).

IMG_1399

Spoon the chopped garlic into the oil and cook 2-3 minutes or until fragrant and begins to soften. Toss squash into the oil and garlic.  Add sardines and parsley, tossing with a couple of wooden spoons and using the spoons to break up the sardines into small pieces.  Continue to toss until completely heated through.

IMG_1400

Remove from heat and add red pepper, salt, and pepper to taste.  Sprinkle with fresh basil and serve.

Serves 2

Nutrition per serving*:

Calories: 137; Carbs: 5; Potassium: 363; Sodium: 363.  Assumes a 3.75 oz can of sardines in oil and two 1-cup servings of squash.

*All nutrition info is the result of my internet/product research and should be considered approximate. You can find my favorite nutritional “go-to” sites in my blogroll.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s