SPECIAL SPAGHETTI SQUASH WITH SAUSAGE
If you’re craving something decadent and delicious without overdoing the calories, you’ll love these delicious spaghetti squash boats filled with everything you love about lasagna – chicken sausage, tomato sauce, ricotta, parmesan and mozzarella cheese.
INGREDIENTS:
- 3 small to medium spaghetti squash (about 5 cups cooked)
- salt and fresh pepper, to taste
- 1/3 cup part skim ricotta cheese
- 2 tbsp grated parmesan cheese
- 1 tbsp chopped parsley (or basil)
- 3/4 cup whole milk shredded mozzarella cheese
For the sauce:
- 1 tsp olive oil
- 1/2 onion, finely chopped
- 3 cloves garlic, minced
- 14 oz Italian chicken sausage
- 14 oz (1/2 can) crushed tomatoes (I prefer Tuttorosso)
- salt and fresh pepper, to taste
- 2 tbsp chopped basil
- 1 bay leaf
NUTRITION INFORMATION:
Yield: 6 servings, Serving Size: 1 boat
- Amount Per Serving:
- Smart Points: 7
- Points +: 8
- Calories: 246
- Total Fat: 13g
- Saturated Fat: g
- Cholesterol: 71mg
- Sodium: 701mg
- Carbohydrates: 17g
- Fiber: 2g
- Sugar: 7g
- Protein: 17g
DIRECTIONS:
- Preheat oven to 400ºF.
- Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper; bake about 1 hour, or longer if needed on a baking sheet, cut side down.
- If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft.
- In a small bowl combine the ricotta cheese, 2 tbsp parmesan cheese and parsley.
- In a large deep sauté pan, heat oil and add onions and garlic; sauté on medium-low for about 3 to 4 minutes, until soft.
- Add the sausage and cook, breaking up into smaller pieces until browned and cooked through.
- When cooked, add the crushed tomatoes and adjust salt and pepper to taste. Add the bay leaf and cover, reducing heat to low.
- Simmer 20 to 30 minutes, then add in fresh basil at the very end.
- When spaghetti squash is cooked, let it cool for about 10 minutes keeping the oven on. If you microwaved this, preheat the oven to 400°F.
- When the spaghetti squash is cool enough to handle, use a fork to remove flesh, which will come out in spaghetti looking strands reserving the shells.
- Drain the squash on a paper towel to soak up any excess liquid, then toss with half of the sauce. Place the spaghetti squash back into the 6 shells and place on a baking sheet.
- Top each with remaining sauce, 1 tbsp ricotta cheese mixture, and 2 tbsp mozzarella cheese.Bake in the oven for 20 – 30 minutes or until everything is hot and the cheese is melted.