Spaghetti Squash Casserole

Whip up a wholesome casserole using winter squash instead of pasta—you’ll dramatically cut down on the calories.

Ingredients:

1 spaghetti squash, halved lengthwise and seeds removed
1 Tbsp vegetable oil
1 small onion, chopped
2 cloves garlic, chopped
1 tsp dried basil
2 plum tomatoes, chopped
1 c (8 ounces) 1% cottage cheese
1/2 c (2 ounces) shredded low-fat mozzarella cheese
1/4 c chopped parsley
1/4 tsp salt
1/4 c (1 ounce) grated Parmesan cheese
3 Tbsp seasoned dry bread crumbs

Directions:

1. PREHEAT the oven to 400°F. Coat a 13" x 9" baking dish and a baking sheet with nonstick spray. Place the squash, cut side down, on the sheet. Bake for 30 minutes, or until tender when pierced with a sharp knife. With a fork, scrape the squash strands into a large bowl.
2. MEANWHILE, warm the oil in a medium skillet set over medium heat. Add the onion, garlic, and basil. Cook for 4 to 5 minutes, or until the onion is soft. Add the tomatoes. Cook for 3 to 4 minutes, or until the mixture is dry.
3. ADD the cottage cheese, mozzarella, parsley, salt, and the onion mixture to the bowl with the squash. Stir to mix. Pour into the prepared baking dish. Sprinkle with the Parmesan and bread crumbs.
4. BAKE for 30 minutes, or until bubbly and heated through.

NUTRITION (per serving) 158 calories, 5 g fat, 2 g saturated fat, 11 g protein, 18 g carbohydrates, 7 g sugar, 3 g fiber, 494 mg sodium

Tip: Spaghetti squash can also be cooked in the microwave oven. Pierce the squash in several places with a knife. Place on a microwaveable plate and cover loosely with a piece of plastic wrap. Microwave on high power for 20 minutes, turning twice, or until tender when pierced with a knife. Remove and allow to stand for 5 minutes to cool. Carefully cut the squash in halve lengthwise. Scoop out and discard the seeds and pulp. With a fork, scrape the squash strands into a large bowl.


Source: prevention.com