This vegetarian casserole is low in calories and very satisfying; serve with salad.

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Name: Spaghetti Squash Casserole
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 8
Cuisine: not set
Ingredients: 1 spaghetti squash; 2 large carrots diced; 2 stalks celery diced; 1 large yellow onion diced; 1 red bell pepper diced; 2 tablespoons extra-virgin olive oil; 1 large can (28 ounces) crushed tomatoes; Red pepper flakes; 1 teaspoon dried basil; 1/2 teaspoon dried oregano; Pinch of ground allspice; 3 cloves garlic chopped; 3/4 lb part-skim mozzarella; 1/2 cup cup grated parmesan cheese

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INGREDIENTS

1 spaghetti squash
2 large carrots ; diced
2 stalks celery ; diced
1 large yellow onion ; diced
1 red bell pepper ; diced
2 tablespoons extra-virgin olive oil
1 large can (28 ounces) crushed tomatoes
Red pepper flakes
1 teaspoon dried basil
1/2 teaspoon dried oregano
Pinch of ground allspice
3 cloves garlic ; chopped
3/4 lb part-skim mozzarella
1/2 cup cup grated parmesan cheese

INSTRUCTIONS

1. Place the spaghetti squash in a large pot of water (it should float) and bring to a boil.

2. Lower heat, cover and boil gently for 50 minutes.

(Another cooking option is to bake the squash first. Cut it lengthwise and place

the halves skin-side down in a baking dish with an inch of water. Cover the

dish with foil and bake at 350o F for about 45 minutes, or until meat is tender.)

3. While squash is cooking, peel and slice the carrots, celery, onion and bell pepper.

4. Heat olive oil in a skillet and add the onion and carrot, with some water to prevent

sticking. Sauté over medium heat for 5 minutes.

5. Add remaining vegetables with some red pepper flakes and a dash of salt, if desired.

Sauté, stirring frequently, until vegetables are barely tender, about 10 minutes.

6. Add crushed tomatoes, basil and oregano to taste, and a sprinkle of ground allspice.

7. Squeeze in 2-5 cloves of garlic.

8. Simmer uncovered for 15 minutes.

9. Meanwhile, grate the mozzarella and Parmesan.

10. Remove squash from pot or oven and allow to cool until you can handle it. If it is

whole, cut it in half lengthwise, then remove seeds with a spoon and squeeze any

excess water out of meat.

11. Remove meat and break it up into strands with a fork or potato masher.

12. Mix squash well with vegetables and put half in the bottom of a large baking dish.

13. Top with half the cheeses, the rest of the squash, and then the rest of the cheeses.

14. Bake for 30 minutes or until cheese is bubbly and slightly browned.

15. Let cool 15-20 minutes before serving.

NOTES

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Spaghetti Squash Casserole

1 spaghetti squash
2 large carrots diced
2 stalks celery diced
1 large yellow onion diced
1 red bell pepper diced
2 tablespoons extra-virgin olive oil
1 large can (28 ounces) crushed tomatoes
 Red pepper flakes
1 teaspoon dried basil
1/2 teaspoon dried oregano
 Pinch of ground allspice
3 cloves garlic chopped
3/4 lb part-skim mozzarella
1/2 cup cup grated parmesan cheese

1. Place the spaghetti squash in a large pot of water (it should float) and bring to a boil.
2. Lower heat, cover and boil gently for 50 minutes.
(Another cooking option is to bake the squash first. Cut it lengthwise and place
the halves skin-side down in a baking dish with an inch of water. Cover the
dish with foil and bake at 350o F for about 45 minutes, or until meat is tender.)
3. While squash is cooking, peel and slice the carrots, celery, onion and bell pepper.
4. Heat olive oil in a skillet and add the onion and carrot, with some water to prevent
sticking. Sauté over medium heat for 5 minutes.
5. Add remaining vegetables with some red pepper flakes and a dash of salt, if desired.
Sauté, stirring frequently, until vegetables are barely tender, about 10 minutes.
6. Add crushed tomatoes, basil and oregano to taste, and a sprinkle of ground allspice.
7. Squeeze in 2-5 cloves of garlic.
8. Simmer uncovered for 15 minutes.
9. Meanwhile, grate the mozzarella and Parmesan.
10. Remove squash from pot or oven and allow to cool until you can handle it. If it is
whole, cut it in half lengthwise, then remove seeds with a spoon and squeeze any
excess water out of meat.
11. Remove meat and break it up into strands with a fork or potato masher.
12. Mix squash well with vegetables and put half in the bottom of a large baking dish.
13. Top with half the cheeses, the rest of the squash, and then the rest of the cheeses.
14. Bake for 30 minutes or until cheese is bubbly and slightly browned.
15. Let cool 15-20 minutes before serving.

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Nutrition

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Serving Size: 1 (180g)
Recipe Makes: 8 Servings

Calories: 87
Calories from Fat: 38 (44%)

Amt Per Serving		% DV

	Total Fat 4.2g	6 %
	Saturated Fat 0.6g	3 %
	Monounsaturated Fat 2.5g
	Polyunsanturated Fat 0.7g
Cholesterol 0mg		0 %
Sodium 35.6mg		1 %
Potassium 250.3mg		7 %
Total Carbohydrate 12.7g		4 %
	Dietary Fiber 1.1g	4 %
	Sugars, other 11.6g
Protein 1.4g		2 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 87

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