Baked Sweet Potato Noodles in Spicy Tomato Marinara

By Vicki Shanta Retelny, RDN
Updated October 02, 2018
sweet potato marinara noodles

 Vicki Shanta Retelny, RDN

Nutrition Highlights (per serving)

Calories 73
Fat 3g
Carbs 13g
Protein 2g
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Nutrition Facts
Servings: 6 (1/2 cup each)
Amount per serving  
Calories 73
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 61mg 3%
Total Carbohydrate 13g 5%
Dietary Fiber 3g 11%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 2g  
Vitamin D 0mcg 0%
Calcium 30mg 2%
Iron 2mg 11%
Potassium 451mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 60 min
Prep 15 min, Cook 45 min
Servings 6 (1/2 cup each)

Vegetable noodles, also called "voodles," are full of brain-healthy phytonutrients, fiber, vitamins, and minerals. In this dish, you'll use sweet potatoes noodles. These tubers are loaded with vitamin C and vitamin A (or beta-carotene), an antioxidant that gives them their bright orange color and helps boost brain health.

You'll get a good dose of the B-vitamin, folate, from the sweet potatoes and tomato sauce in this dish. Folate has shown to be particularly protective for cognitive health and fending off dementia. The tomato sauce also provides lycopene—an important antioxidant.

Ingredients

  • 1 medium sweet potato, peeled, washed and cut into 2 or 3 pieces
  • 1 tablespoon extra-virgin olive oil
  • 1 clove fresh garlic, minced
  • 1-15 ounce can pureed tomatoes
  • 1 teaspoon dried oregano
  • 1 teaspoon cinnamon
  • 1 teaspoon red pepper flakes
  • Dash of salt and black pepper
  • 1/8 cup fresh Parmesan cheese, grated

Preparation

  1. Preheat oven to 350F.
  2. Spiralize each of the sweet potato pieces and put in a bowl to the side.  
  3. On the stovetop over medium heat, add olive oil and garlic; heat for a minute.  Pour in the pureed tomatoes.  Stir and add the oregano, cinnamon, red pepper flakes, salt, and pepper.   Stir well and allow to heat through.  
  4. Pour marinara over sweet potato spirals and mix until well-coated.  Spoon it into an oven-safe dish and bake for 30-45 minutes or until the sweet potato is cooked to a soft texture. 
  1. Remove from oven. Sprinkle with cheese and serve immediately.  

Ingredient Variations and Substitutions

If you're not a fan of the heat, feel free to omit the red pepper flakes. You can also use a different hard cheese, such as Romano. Finally, butternut squash noodles could also be used instead of 

Cooking and Serving Tips

This is a great side dish to grilled seafood, chicken breast, or tofu.  

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