246 Cals 17 Protein 17 Carbs 13 Fats
TOTAL TIME:
1 hr 30 mins
YIELD:6 SERVINGS
COURSE:Dinner
CUISINE:Italian
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
INSTRUCTIONS
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.
Serving: 1boat, Calories: 246kcal, Carbohydrates: 17g, Protein: 17g, Fat: 13g, Cholesterol: 71mg, Sodium: 701mg, Fiber: 2g, Sugar: 7gBlue Smart Points:7Green Smart Points:7Purple Smart Points:7Points +:8
Health & Nutrition
