Healthy food can still be delicious, as Stacy Fawcett shows us in this recipe for Healthy Spaghetti Squash with Sausage and Kale that she prepared on News 8 Daybreak Saturday, January 11.


  • 3 Tbsp olive oil
  • One 3-pound spaghetti squash
  • 3/4 pound turkey sausage (or any favorite sausage)
  • 1/2 cup minced red onion
  • 3 cloves garlic, minced
  • 1 to 2 cups thinly sliced kale
  • 1 cup coarsely grated Parmesan cheese
  • 1 Tbsp finely chopped fresh oregano
  • Kosher or sea salt
  • Freshly ground black pepper


  1. Preheat oven to 375 F Oil a sheet pan with one tablespoon of the oil, or line the sheet pan with foil.
  2. Slice off 1/2-inch from the ends of the spaghetti squash. Scoop out any seeds and stringy bits inside, and place the squash halves cut-side down on the oiled or lined sheet pan. Poke the tops of the halves with the tip of a sharp knife.
  3. Bake for 35 to 45 minutes until you can easily poke the sides of the squash with a fork. Remove from oven and let sit until cool enough to handle. Then using the tines of a fork, scrape out the 'spaghetti'-like strands of the squash to a bowl.
  4. Pinch sausage into small chunks
  5. In a large saute pan, heat 2 tablespoons of the olive oil on medium heat. Add the onions and cook until soft. Then add the garlic and cook for a minute more.
  6. Add the sliced kale and cook until tender.
  7. Add the sausage and cook without stirring until the sausage starts to brown, then stir and continue to cook, stirring occasionally, until the sausage bits are cooked through, about 2 to 3 minutes.
  8. Add the spaghetti squash strands to the sausage mixture and stir to combine, cook until the squash is heated through, about a minute.
  9. Remove from heat and add the grated Parmesan cheese and oregano. Season with salt and pepper to taste.
  10. Serve immediately.

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