Creamy, cheesy, and deliciously comforting, this
spaghetti squash recipe is rich and satisfying enough to be served as a
main dish but works well as a side too. It’s a healthier, lower carb
alternative to a pasta dish, and is a great Weight Watchers recipe.
Ingredients
- 1 large spaghetti squash
- 6oz chicken sausage (I used 2 links of THESE)
- 1 cup fat free chicken broth
- 1 cup 2% milk
- 4 garlic cloves, minced
- 1/4 cup grated Parmesan cheese
- 2 tbsp light butter
- 2 tbsp whole wheat flour
- 1 tbsp dried, ground sage
- 2 tsp dried parsley
- 1 cup Panko breadcrumbs
- 1 cup reduced fat mozzarella cheese, shredded
- Salt and pepper to taste
Instructions
- Preheat oven to 400. Lightly mist a 9” x 13” baking dish with cooking spray.
- With a sharp knife, pierce some holes all over the squash. Place it
in a microwave safe dish and microwave on high for about 7 minutes. This
will soften the squash enough so that it can be cut in half. Let squash
cool about 10 minutes before handling.
- Once squash has cooled, cut it in half lengthwise and scoop out all
the seeds. Lightly mist both halves with an olive oil mister and
sprinkle with salt. Place in a shallow baking dish with about 1/2 “ of
water (cut sides up), and roast in the oven for about 30-40 minutes, or
until squash is tender.
- When squash is cool enough to handle, scrape with a fork to remove flesh in long strands, and place strands in a large bowl.
- Remove casings from sausage, dice, and add into the squash.
- In a medium sized sauce pan, melt butter over medium high heat. Stir
in the flour to form a roux. Then slowly whisk in the milk, broth and
garlic. Bring to a boil, while whisking constantly. Then lower heat to
medium, stir in the parmesan and sage, and continue stirring until sauce
thickens.
- Pour sauce over squash and mix well and season with salt and pepper.
- Pour squash into prepared baking dish, and sprinkle with mozzarella
cheese, then top with the Panko breadcrumbs and dried parsley.
- Place in oven and bake until heated through and cheese is melted and bubbly, about 30 minutes.
- Let cool for about 5 minutes. Cut into 8 equally sized servings.
Preparation time:
15 minute(s)
Cooking time:
1 hour(s) 30 minute(s)
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 8
Culinary tradition: USA (General)
Calories: 164
Fat: 6g
Protein: 12g