In this low-carb spaghetti-squash lasagna recipe, garlicky broccolini, spaghetti squash and cheese are combined for a healthy take on a favorite casserole. This bakes right in the squash shells for a fun presentation. Serve with a big Caesar salad and some warm and crusty whole-grain bread.
Spaghetti-Squash Lasagna With Broccolini
Serves 4
Active time: 30 minutes
Total time: 40 minutes
Ingredients:
1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
1 tablespoon extra-virgin olive oil
1 bunch broccolini, chopped
4 cloves garlic, minced
1/4 teaspoon crushed red pepper (optional)
2 tablespoons water
1 cup shredded part-skim mozzarella cheese, divided
1/4 cup shredded Parmesan cheese, divided
3/4 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon ground pepper
Directions:
Position the racks in the upper and lower thirds of the oven; heat to 450 degrees.
Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on high until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400-degree oven until the squash is tender, 40 to 50 minutes.)
Meanwhile, heat the oil in a large skillet over medium heat. Add the broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add the water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan.
Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.
Recipe nutrition per serving: 194 calories; 11 grams fat (5 grams saturated, 5 grams monounsaturated); 20 milligrams cholesterol; 13 grams carbohydrate; 0 grams added sugars; 4 grams total sugars; 12 grams protein; 2 grams fiber; 587 milligrams sodium; and 334 milligrams potassium.
Nutrition bonus: Vitamin C, 79 percent daily value; calcium, 33 percent DV; and vitamin A, 23 percent DV.
Exchanges: 1/2 starch, 1/2 vegetable, 1/2 lean meat, 1 medium-fat meat and 1 fat.
EatingWell is a magazine and website devoted to healthy eating as a way of life. Find it online at www.eatingwell.com.