Directions:

1.  Cut the spaghetti squash in half lengthwise and scoop out the seeds and pulp.

2.  Brush the inside lightly with 1 Tablespoon olive oil, and lay the cut side down on a baking sheet.  Bake in a 350 degree oven for 1 hour. 

3.  In a large size fry pan, add 2 Tablespoons olive oil and turn  the heat to medium.

4.  Using the garlic press, crush 2 cloves of garlic into the frying pan.  Stir with a wooden spoon until lightly browned.

3.  Add the tomato paste, tomato sauce, Italian seasonings, red pepper flakes, and 1/2 cup of water.  Continue to simmer for 10 more minutes.

4.  Grate the parmesan cheese.

5.  Add the butter to a medium size sauce pan and melt on medium heat.

6.  Add the low-fat milk and flour.  Using a whisk, continually stir the mixture on medium high heat until it has thickened.

7.  Turn the heat off and immediately add the parmesan cheese.  Stir until smooth.

8.  Add the mixture to the marinara sauce and stir gently until combined.

9.  Scrape the inside of the spaghetti squash with a fork and mound up on a plate.  Serve topped with the creamy marinara sauce and fresh slices of parmesan cheese.  Yum!