Spaghetti Squash Casserole
Italian inspired, spaghetti squash casserole is a lighter recipe for the family who loves lasagna. This easy & healthy recipe is great for weeknights. Make this dish even easier by preparing some of the ingredients in advance*. Omit the sausage for an indulgent vegetarian side or main course.
Ingredients
- 3-4 lb spaghetti squash
- 2 teaspoon olive oil
- ½ teaspoon salt
- 1 lb Italian chicken sausage may substitute any uncased Italian sausage
- 15 oz low-fat Ricotta cheese
- 1 cup frozen spinach thawed
- 1 cup shredded Italian cheese blend - divided may substitute part-skim mozzarella
- 1 eggs
- ⅛ teaspoon ground nutmeg
- 2 cups marinara sauce
Instructions
- Preheat the oven to 375F and have a 3qt or 9x13 casserole dish standing by.
- *Pierce the squash with a fork 4-6 times deep enough to allow steam to vent from the inside of the squash. Place the squash in the microwave on high heat for 12 minutes*. Handle the cooked squash with care - it will be extremely hot. Once the squash has cooled enough to handle, split the skin from stem to end. Remove the seeds and thin membrane with a spoon. Use a spoon or fork to remove the meat of the squash, shredding it gently as you place it into a bowl. Toss the squash “noodles” with olive oil and a sprinkle of salt. Set aside.
- While the squash is cooking - Brown the sausage in a large skillet over medium high heat. Break the meat into crumbles as it cooks. It is finished when no pink remains and the largest crumbles have turned golden brown around the edges. Transfer cooked sausage to a paper towel lined dish and set aside.
- Meanwhile, in a medium bowl, mix together the Ricotta cheese, spinach, ½ a cup of shredded cheese, egg, and nutmeg.
- Once all the ingredients have been prepared: Scoop 6 cups of squash into an even layer at the bottom of the casserole dish. Spread over the Ricotta mixture then cover with an even layer of crumbled sausage. Finish with an even layer of marinara sauce. Cover tightly with foil before baking in the hot oven for 30 minutes.
- After 30 minutes the dish should be bubbling up around the edges. Remove the foil and sprinkle the top with the remaining cheese. Return to the oven to continue baking for 15 minutes. Let stand 5-10 minutes before serving.
Notes
*To reduce the amount of prep-time on the day of cooking, squash and sausage may be prepared up to 3 days in advance.
**To prepare squash in the oven: Bisect and remove the seeds then place face down on a baking pan. Roast in a 425F oven for 30-45 minutes until the squash is tender and shreds easily.
***To serve in squash shells: After scooping out the squash reserve the shells. They should hold about ½ of the ingredients. Layer ½ of the ingredients into a smaller 8x8 baking dish then divide the remaining ingredients in to the squash shells. Place the shells in a second baking dish then cover both dishes with foil and bake as above.
**To prepare squash in the oven: Bisect and remove the seeds then place face down on a baking pan. Roast in a 425F oven for 30-45 minutes until the squash is tender and shreds easily.
***To serve in squash shells: After scooping out the squash reserve the shells. They should hold about ½ of the ingredients. Layer ½ of the ingredients into a smaller 8x8 baking dish then divide the remaining ingredients in to the squash shells. Place the shells in a second baking dish then cover both dishes with foil and bake as above.
Nutrition
Serving: 1gCalories: 257kcalCarbohydrates: 20gProtein: 22gFat: 12gCholesterol: 7mgSodium: 850mgFiber: 5gSugar: 7g
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