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Challenge: Healthy Swaps

Substitute Spaghetti Squash for Pasta

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Cutting carbs is easier when there's a simple substitute to let you keep enjoying your favorite dishes. Spaghetti squash is a great example. The last time I served up this spaghetti squash alfredo, my husband didn't even know it wasn't real pasta!

This squash is very mild, so it doesn't change the flavor of the dish. The alfredo sauce is on the light side as well, using only a little butter and regular milk instead of cream. Dig into this decadent-tasting dinner without breaking your resolution to eat healthier!


Good-For You Spaghetti Squash Sausage Alfredo

Author: Andi Gleeson



  • 2 pound spaghetti squash cooked, and "noodles" removed and set aside
  • 12 ounces chicken Italian sausage links cut into bite-sized pieces
  • 1 tablespoon butter
  • 1 tablespoon flour
  • 2 cups milk
  • 1/4 teaspoon garlic powder
  • pinch kosher salt
  • freshly ground black pepper to taste
  • 1/4 cup reduced-fat cream cheese
  • 1/2 cup grated parmesan
  • 3-4 cups chopped curly kale leaves


  1. Spray a large skillet with cooking spray and heat over medium-high heat. Add sausage, and cook, stirring often, until brown. Put sausage asides with squash.
  2. In same skillet over medium heat, melt butter and whisk in flour. Add milk about 1/4 cup at a time, whisking constantly until smooth before adding more. When the milk base is mostly liquidy and smooth, you can pour in the rest of the milk all at once. Continue whisking until sauce comes to a simmer and starts to thicken.
  3. Whisk in cream cheese until melted and smooth. Whisk in parmesan until melted.
  4. Now trade your whisk for a spoon, and stir chopped kale into the alfredo sauce. Cook until leaves are wilted, 3-5 minutes. Then, stir in squash and sausage until coated with sauce and heated through. Serve while hot.

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