Spaghetti Squash with Marinara Sauce (Diabetic-Friendly Dinner)
Spaghetti squash makes a perfect low-carb pasta alternative for those managing diabetes. This dish combines the nutritious, low-calorie nature of spaghetti squash with a flavorful marinara sauce, creating a satisfying meal that helps maintain stable blood sugar levels.
Prep Time: 10 minutes
Cook Time: 30 minutes
Portions: 4
Glycemic Index (GI): 30 (Low)
Glycemic Load (GL): 5 (Low)
Ingredients:
- 1 large spaghetti squash
- 1 jar of low-sugar marinara sauce
- Fresh basil leaves
- Grated Parmesan cheese
- Olive oil, for brushing
Instructions:
- Prepare the Spaghetti Squash:
- Cut and Clean: Carefully cut the spaghetti squash in half lengthwise. Use a spoon to scoop out the seeds and discard them.
- Preheat Air Fryer: Preheat your air fryer to 375°F (190°C).
- Brush with Olive Oil: Lightly brush the cut sides of the squash with olive oil.
- Air Fry: Place the squash halves cut side down in the air fryer basket. Cook for 25-30 minutes, or until the flesh is tender and easily separates into strands with a fork.
- Prepare the Marinara Sauce:
- Heat Sauce: While the squash is cooking, heat the low-sugar marinara sauce in a saucepan over medium heat.
- Add Fresh Basil: During the last few minutes of heating, add fresh basil to the sauce for extra flavor.
- Scrape the Spaghetti Squash:
- Once cooked, let the squash cool for a few minutes. Use a fork to scrape the flesh into long, noodle-like strands and transfer them to a serving dish.
- Assemble the Dish:
- Pour Sauce: Pour the warmed marinara sauce over the spaghetti squash strands.
- Garnish: Sprinkle generously with grated Parmesan cheese and garnish with fresh basil leaves.
- Optional Protein Addition:
- Grilled Chicken or Shrimp: For added protein, serve with grilled chicken or shrimp. Season with olive oil, salt, and pepper, then cook in the air fryer at 400°F—about 10 minutes for chicken or 5-7 minutes for shrimp.
Enjoy a nutritious and delicious dinner that supports your health goals with this easy spaghetti squash and marinara dish!