This spaghetti-squash-for-pasta swap slashes both carbs and calories by 75% for a delicious, creamy casserole you can feel good about eating. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense.
Prep Time: 25 mins
Total Time: 25 mins
Nutrition Profile:
High-Calcium Bone-Health Nut-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low Added Sugar Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie
Ingredients
1 (2 1/2 to 3 pound) spaghetti squash, cut in half lengthwise and seeds removed
3 tablespoons water, divided
1 (5 ounce) package baby spinach
1 (10 ounce) package frozen artichoke hearts, thawed and chopped
4 ounces reduced-fat cream cheese, cubed and softened
½ cup grated Parmesan cheese, divided
¼ teaspoon salt
¼ teaspoon ground pepper
Crushed red pepper & chopped fresh basil for garnish
Directions
Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until tender, 10 to 15 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake at 400 degrees F until tender, 40 to 50 minutes.)
Meanwhile, combine spinach and the remaining 1 tablespoon water in a large skillet over medium heat. Cook, stirring occasionally, until wilted, 3 to 5 minutes. Drain and transfer to a large bowl.
Position rack in upper third of oven; preheat broiler.
Use a fork to scrape the squash from the shells into the bowl. Place the shells on a baking sheet. Stir artichoke hearts, cream cheese, 1/4 cup Parmesan, salt and pepper into the squash mixture. Divide it between the squash shells and top with the remaining 1/4 cup Parmesan. Broil until the cheese is golden brown, about 3 minutes. Sprinkle with crushed red pepper and basil, if desired.
Originally appeared: EatingWell Magazine, January/February 2019
Nutrition Facts
Serving Size 1 1/4 cups calories 223
total carbohydrate 23g dietary fiber 9g total sugars 7g protein 10g total fat 11g saturated fat 6g cholesterol 28mg vitamin a 3156iu vitamin c 15mg folate 136mcg sodium 528mg calcium 281mg iron 2mg magnesium 82mg potassium 482mg