I devised this dish while on Weight Watchers years ago. Spaghetti squash is a bit “carb pricey”, so plan your day’s meals to be sure this will fit in without pushing you over on your net carbs.
This recipe will serve 2 adults. This is pretty baked in the squash shell as a “bowl”, but if that tears up after cooking the squash in the first step, just butter a glass baking dish instead and bake the filling like a regular casserole. This recipe is OK for Induction.
1 c. spaghetti squash threads (half of a 1 lb squash will yield)
3 oz. chopped onion
3 oz. chopped bell pepper (any color)
1 lg. plum tomato, chopped
1 clove minced garlic
2 T. chopped cilantro (optional)
½ tsp. chili powder
¼ tsp. ground cumin
4 oz. Cheddar cheese, grated
8 oz. ground beef
Cook the squash:
Using large kitchen knife cut squash in half lengthwise. Wrap one half in plastic wrap and refrigerate for some other use. Place the other half, cut side down, in a microwave proof baking dish. Add ½ c. water to the pan. Microwave on HI for 12-14 minutes or conventional 350º oven for about 30 minutes. Outer skin will begin to give when touched when the squash is done. Take out of microwave and pour off water. Turn squash over and with the tines of a a fork, strip out the squash “threads” into a bowl. Try not to tear the squash shell, as you are going to use this shell as a baking “dish”. If it tears up, discard and use a greased glass dish instead.
Make the filling:
Brown ground beef in non-stick pan over medium heat. It will probably produce enough grease on its own to continue, add a little if not. Add onion and bell pepper and saute until they begin to get soft. Add garlic, tomato and all seasonings. Continue to cook until vegetables are tender. Pour over squash in the bowl, add ¾ of the cheese and stir to mix all ingredients well. Spoon mixture into the squash shell. Top with the bit of reserved cheese. Place back into pan you originally used to bake the squash.
Bake about 3-4 minutes in a microwave on HI; or bake 15-20 minutes in 350º conventional oven.
NUTRITIONAL INFO: Serves 2, each serving contains:
38 g fat
15.35 g carbs, 2.85 g fiber, 12.5 NET CARBS
43 g protein
approx. 900 mg. sodium
50% RDA Vitamin B6, 150% B12, 58% C, 35% calcium, 26% copper, 20% Magnesium, 50% niacin, 72% phosphorous, 26% riboflavin, 61% selenium, 114% zinc. (Healthy stuff, spaghetti squash!)