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Side Dishes | Vegetables

LOW FAT SPAGHETTI SQUASH CASSEROLE

Low calorie, zero fat and deliciously healthy spaghetti squash is on my perfect vegetable list! If youve never had spaghetti squash, youre missing out on a real treat! Its a yummo squash that acts like spaghetti (you know, the pasta kind), but its super good for you and very low calorie only about 42 calories per cooked cup!  Yowza thats squash-tastic!

Spaghetti squash is available year round, but its finest hours are fall through winter.  As I write this in the middle of September, Im already beginning to think about what Ill be serving for Thanksgiving Im not too obsessed with food am I LOL!

This Spaghetti Squash casserole makes a great side dish to a festive holiday meal, but I also enjoy eating it as a meal unto itself. I often cook mine in single serving individual casserole dishes and serve with a hearty homemade french bread (or store bought, if you prefer), and a salad.  A great vegetarian meal with all the comfort of a casserole.

This doesnt freeze well, but it never lasts that long at my house anyway.  I hope youll give it a try and let me know what you think of it.

Ingredients

  • 1 (3 1/2 pound) spaghetti squash
  • Vegetable cooking spray
  • 1/2 cup chopped onion
  • 3/4 cup nonfat sour cream alternative
  • 3 tablespoons nonfat mayonnaise
  • 1/4 cup grated Romano cheese
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup finely crushed unsalted whole-grain melba toasts (about 10)
  • 1 teaspoon grated Romano cheese
  • 1 teaspoon paprika
  • 1/4 teaspoon onion powder

Preparation

Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes or until tender.  Add more cooking time if necessary. Let stand covered, for 5 minutes. With fork comb out the strands to yield 5 cups; set aside.

Lightly coat a nonstick skillet with cooking spray; place over medium heat until hot. Add onion; saute 3 minutes or until tender. Combine squash, onion, and next 6 ingredients in a large bowl; stir well.

Spoon into a 10x6x2 inch baking dish coated with cooking spray; set aside.

Combine melba toast crumbs and next 3 ingredients, and stir well.  Sprinkle over squash mixture. Bake at 350° for 40 minutes or until thoroughly heated.

Yields 6 Servings | 1 cup each

CALORIES: 117 (18% from fat) / PROTEIN 5.6 g / FAT 2.3 g / CARB 18.3 g

This is just delicious!

Whats your favorite way to serve spaghetti squash?

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