Sometimes Being "Cheesy" is a Good Thing!

Sometimes Being "Cheesy" is a Good Thing!

Nov 10, 2016

 

Spaghetti Squash is in season right now!  One of the best things about this type of squash is that it is incredibly low in calories & carbohydrates. 

Compared to regular spaghetti pasta (at 440 calories for 2 cups), spaghetti squash has only around 60 calories for 2 cups, so you can feel free to fill your plate with this kind of “Spaghetti” because you can’t go wrong!

Spaghetti squash is an excellent source of magnesium, potassium, vitamins C & A and a good source of calcium. 

Here is a tasty, lower-carb twist on a classic side dish that everyone will enjoy!

Baked Spaghetti Squash au Gratin

Cheesy spaghetti squash.jpg

Prep/Cook Time: 40 minutes     Number of Servings: 6

Ingredients:

  • 1 Medium Spaghetti Squash (about 2 ½ to 3 lbs)

Note: You can pierce the squash several times & microwave it for about 2 minutes to make it easier for you to cut in half

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon fresh thyme sprigs for garnishing
  • Dash of cayenne pepper (optional)
  • Black pepper, to taste
  • 1 cup 0%  Greek yogurt
  • ½ cup original unsweetened almond milk or low-fat milk
  • ½ cup reduced-fat cheddar cheese, shredded, divided
  • 2 tablespoons parmesan cheese, divided
  • ½ tablespoon onion flakes
  • Pinch of paprika (for color, optional)

Directions:

  1. Preheat oven to 375 degrees.
  2. Cut spaghetti squash in half with a very sharp knife & remove the seeds. Microwave for about 10 minutes with the cut-side down in a covered, microwave-safe dish with ¼ of an inch of water in the dish.
  3. Meanwhile in a medium-sized skillet, heat olive oil over medium heat and sauté garlic, onions, thyme, and cayenne until onions have softened and turned slightly brown.
  4. Scrape the cooked flesh of the spaghetti squash into a large bowl along with the cooked onion mixture.
  5. Add the Greek yogurt, milk, ¼ cup of the cheddar cheese and 1 tablespoon of the parmesan cheese to the bowl and mix well to combine.
  6. Place in a large baking dish that has been sprayed with non-stick cooking spray and evenly sprinkle remaining ¼ cup cheddar, 1 tablespoon parmesan cheese, onion flakes, and paprika on top and bake for 20 minutes or until golden brown in color on the top.

Nutrition Facts (per serving):

Calories: 147       Protein: 8.4gm    Total Carbohydrates: 16gm    Fiber: 3gm   

Total Fat: 6gm    Cholesterol: 3mg    Sodium: 150mg

Melanie Kluzek, Registered Dietitian for County Market



Category: Recipes

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