Personal Trainer and Fitness Consultant here at 2nd Wind, Elizabeth, tells us about her favorite "heavy carb to light veggie swap" spaghetti recipe. It's much lighter in calories and still gives you the same great spaghetti taste so you feel full and satisfied. Here's Elizabeth's recipe...

"Everyone has that one food that they cannot live without, unfortunately for me, mine happens to be spaghetti. Given my choice to live a healthy lifestyle, spaghetti does not fit into my regimen, so it was a miracle when I came across this healthier option at only 31 calories per 1 cup serving! I eat this multiple times throughout the week, changing up sauce combinations and toppings. My favorite is spaghetti sauce with spinach and ground turkey, a healthier substitution to ground beef and just as tasty! When it’s prepared spaghetti squash will have a very similar consistency to angel hair pasta and tastes pretty darn close too! You can also save the leftovers in the fridge for up to a week!

What you will need:

1 Spaghetti Squash

Olive Oil


Spaghetti Sauce (optional)


Sharp knife (You will need to be cutting through the whole Squash)

Cutting Board

Roasting pan or cookie sheet

Prepping and Cooking:

• Preheat the oven to 400°F before you start prepping the squash

• Slice the squash in half: Using your knife, cut the squash in half the long way. The spaghetti squash will be hard, so you need to put some Umph into it!

• Scoop out the seeds: Using your spoon you are going to scoop out all of the seeds. Be conscious of the pressure, you don’t want to get any of the meat when you’re scooping; that will become our pasta later!

• Coat the cut sides of the squash with olive oil and sprinkle with salt. Lay both of the halves cut side down on a baking sheet.

• Cook the squash for 30 to 45 minutes: Depending on the size of the squash it could take more or less cooking time. My easy tell-tale for when it’s done is to pierce it with a fork, if the fork easily pierces the skin, you’re good to go! If you’re not sure, pull it out of the oven, flip it over and scrape it with the fork; if the meat separates easily into spaghetti strands it’s done. If you’re STILL not sure, taste those strands to make sure it’s the consistency you want!

• Scrape out the spaghetti: Using your fork, scrape the meat horizontally. I like to get everything I can out, so I go all of the way down to the skin. Now, all that is left is to top it with some sauce, or a little bit of olive oil and parmesan!


Don't forget dessert! For a sweet, yet not so high in calorie after dinner treat, try these Sugar-free Dark Chocolate Truffles