Mexicali Spaghetti Squash

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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.

INGREDIENTS:

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

dash pepper

DIRECTIONS:

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:

573 calories

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!)

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4 comments on “Mexicali Spaghetti Squash

  1. This recipe looks great. I had spaghetti squash for the first time this weekend and it was so good I went out and bought one. I have boneless chicken breasts thawed out so I think I’ll use the chicken instead of the ground beef for now.

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