lundi 2 janvier 2017

Spaghetti Squash Bake








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

DIRECTIONS
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.
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.
To the bowl with the squash, add the cottage cheese, mozzarella, parsley, salt, and the onion mixture. Stir to mix. Pour into the prepared baking dish. Sprinkle with the Parmesan and bread crumbs.
Bake for 30 minutes, or until bubbly and heated through.
Recipe Tips


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.

NUTRITIONAL FACTS PER SERVING
CALORIES 157.7 CAL
FAT 5.4 G
SATURATED FAT 1.8 G
SODIUM 493.8 MG
CARBOHYDRATES 18.1 G
TOTAL SUGARS 7 G
DIETARY FIBER 3.3 G
PROTEIN 10.7 G

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