Vegetarian Spaghetti Squash Casserole
Spaghetti squash is a healthy, low-carb, gluten-free substitute for regular pasta. One cup of spaghetti squash has 42 calories, 10 grams of carbs and 2 grams of fiber. The same amount of cooked spaghetti has 220 calories, 43 grams of carbs and 3 grams of fiber.
Ingredients
| 1 | large |
spaghetti squash
or 2 small |
* |
| 1 | jar |
pasta sauce
|
* |
| 2 | each |
italian sausage
vegetarian, cut into bite-sized pieces |
* |
| 2 | cups |
broccoli florets
steamed |
|
| ½ | cup |
mozzarella cheese
or feta cheese, optional |
* |
| 1 | small |
tomatoes
optional |
Directions
Slice squash down the middle, lengthwise. Scoop out seeds with a spoon.
Place, cut sides down, onto a microwave safe plate and microwave for 6 minutes.
Check for tenderness with a fork. It will be very soft and yielding when it is done.
If it is not done, finish by microwaving for 2 minute increments until it is.
It can take 10 or more minutes total if its a large squash.
When squash is done, remove from microwave.
Using a potholder or kitchen glove, hold the squash in one hand and use a fork to shred the inside of it into a casserole dish.
Once you have scooped the skins clean, discard the skins.
Stir in a jar of spaghetti sauce, Italian sausages, and steamed broccoli.
If you wish, add cheese and tomato slices to top.
At this point you can cover with foil and heat in a 350℉ (180℃) oven for 20 minutes or pop it uncovered into the microwave for 6 to 7 minutes, or until warm throughout.
Nutrition Facts
Serving Size 39g (1.4 oz)
