main dish or side fresh squash with canned Tomato and chili (Rotel) and black beans (I like the size of these beans for ease of eatting )
Spaghetti squash + rotel+black bean casserole
CAREFULLY – with large heavy knife and cutting board:
Cut med sized sp squash...in half length wise (leave the seed etc. ) put onto nonstick foil cut side down and bake at 375’ for about an hour until soft to blade inserted (The yellow skin will look a bit shriveled)
1 can Rotel mild
1 drained can black beans.
½ yellow onion chopped and sautéed til soft
2 t canola oil.
3 little stalks fresh thyme leaves.
fresh ground black pepper
1 cup parmesan cheese (large shred)
1 med tomato thin sliced
Put all together and simmer while squash bakes.
While cooking squash; saute large chop onion in canola oil.
Once squash is done == scoop and shred. Into a large bowl and spray with some non-stick type olive oil.
In Med casserole dish , spray with non-stick spray( about between 8 x 8 and 13 X 9 pyrex dish)
Mix all together into bowl with squash and pour into dish . grind fresh pepper on top. Large shred of parmasean about ½ cup to 1 c. put on top .
Bake in 375 for 20 plus min. til cheese melts and browns slightly.
When done top with fresh cut tomato (with more pepper to taste )
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (470g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 293 | ||
Calories from Fat: 82 (28%) | ||
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Amt Per Serving | % DV | |
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Total Fat 9.1g | 12 % | |
Saturated Fat 4g | 20 % | |
Monounsaturated Fat 2.9g | ||
Polyunsanturated Fat 1.4g | ||
Cholesterol 17.6mg | 5 % | |
Sodium 704.7mg | 24 % | |
Potassium 792.3mg | 21 % | |
Total Carbohydrate 39.3g | 12 % | |
Dietary Fiber 7.3g | 29 % | |
Sugars, other 32.1g | ||
Protein 16.3g | 23 % | |
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. |
Calories per serving: 293
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