Sunday, October 14, 2012

Spaghetti Squash Casserole

I have been meaning to make spaghetti squash for years now; mainly because it is an incredibly healthy alternative to regular spaghetti noodles.  It is low in carbohydrates and calories, yet packed with vitamin A, vitamin C, and many other cancer fighting nutrients.  Since I love a good casserole, I decided that my first attempt with spaghetti squash should be in my favorite form of comfort food.  I used a recipe from Prevention Magazine as my inspiration. 

Spaghetti Squash Casserole
Makes 4-6 Servings

1 Spaghetti Squash, halved lengthwise with seeds removed
2 tbsp Olive Oil
1 Onion, chopped
4 Garlic Cloves, minced
2 Medium Tomatoes, chopped
15 oz Cannellini Beans, rinsed and drained
16 oz Low Fat Cottage Cheese
1/2 c. Mozzarella Cheese, shredded
1/2 c. (divided) Freshly Grated Parmesan Cheese
1/4 c. Italian Style Bread Crumbs
2 tbsp. Dried Parsley
2 tsp. Dried Basil
Salt & Pepper, to taste


1. Preheat the oven to 400 degrees. Fill up a baking pan with an inch of water, place the squash cut-side down, cover with aluminum foil, and cook until tender enough to easily pierce with a fork (any where from 30-60 minutes). 

2. Meanwhile, over medium-high heat, saute the onion in a pan until softened, about 6-8 minutes. Add in the tomatoes and garlic, and cook for 3 more minutes. Set aside.

3. Using a fork, scrap the spaghetti squash so that it comes out in long strands. In a large bowl, combine the spaghetti squash, cottage cheese, mozzarella cheese, 1/4 cup of the Parmesan cheese, onion-tomato mixture, Cannellini beans, basil, parsley, and salt & pepper.

4. Spray a large casserole dish lightly with cooking spray, and spread the mixture into the dish.  Sprinkle bread crumbs and the remaining Parmesan cheese on top.  

5. Cook for 30 minutes at 400 degrees.

Serving Size: 1/4th of Casserole (BIG serving!)
Calories: 410
Carbs: 40
Fat: 16
Protein: 30


* You can cook Spaghetti Squash in the microwave too! My microwave wasn't big enough for it to fit, but if your's is, it is apparently a super convenient way to cook it.  Pierce the squash with a knife all over, and cook for 10-12 minutes, rotating once. Once it's cooled enough, cut in half, and proceed, but be mindful not to burn yourself. 

* You can also cook the squash by boiling it, slow cooking it, etc. Google away, my friends!

* Feel free to add in more veggies into the casserole! I think it would be great with zucchini or chard.  

* If you want it even lower in carbs, omit the bread crumbs completely, or swap out the beans for chicken or tofu.

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