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Vegetarian Spaghetti Squash Casserole

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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.

 

Yield

6 servings

Prep

20 min

Cook

40 min

Ready

60 min

Ingredients

Amount Measure Ingredient Features
1 large spaghetti squash
or 2 small
*
1 jar pasta sauce
*
2 each italian sausage
vegetarian, cut into bite-sized pieces
* Camera
2 cups broccoli florets
steamed
Camera
½ cup mozzarella cheese
or feta cheese, optional
* Camera
1 small tomatoes
optional
Camera

Ingredients

Amount Measure Ingredient Features
1 large spaghetti squash
or 2 small
*
1 jar pasta sauce
*
2 each italian sausage
vegetarian, cut into bite-sized pieces
* Camera
473 ml broccoli florets
steamed
Camera
118 ml mozzarella cheese
or feta cheese, optional
* Camera
1 small tomatoes
optional
Camera

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.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 39g (1.4 oz)
Amount per Serving
Calories 90% from fat
 % Daily Value *
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrate 1g 1%
Dietary Fiber 0g 1%
Sugars g
Protein 2g
Vitamin A 17% Vitamin C 40%
Calcium 1% Iron 1%
* based on a 2,000 calorie diet How is this calculated?
 

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