Lasagna-Stuffed Spaghetti Squash

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If I had to pick my all-time favorite spaghetti squash recipe, this would definitely be the winner. My husband likes to describe spaghetti squash noodles as being “natures Ramen”, which may seem a bit silly, but I think it’s actually a fair comparison to describing the texture of spaghetti squash noodles! 

A great benefit of using squash noodle to make lasagna instead of regular pasta is that you will be getting a variety of vitamins and minerals (like potassium) without running the risk of over-consuming on regular carbohydrate-heavy pasta.

For those who are monitoring their carbohydrate intake due to Diabetes Mellitus or for any other reason,  1 serving of this recipe yields about 1 carbohydrate choice or serving. Believe it or not only 1/2 cup of cooked pasta is also equal to 1 carbohydrate choice or serving, which is yet another reason that squash noodles are so great. You get the the texture, the nutrients, and the delicious flavors without the rapid spike in blood sugar. 

Please let me know what you think of this recipe, and feel free to take pictures and post them on the HGNW Facebook page ( @healthyguttnutrition)! ENJOY!!!

Ingredients: 

  • 2 medium-sized spaghetti squash, halved and seeds removed
  • 2 Tbsp. olive oil
  • 1 onion, chopped
  • 4 cloves of garlic, chopped
  • 1 lb of crushed tomatoes OR 8-9 fresh medium tomatoes, stems removed.
  • 2 tsp. oregano (dried or freshly chopped)
  • 2 tsp. basil (dried or freshly chopped)
  • 1/2 cup Ricotta cheese
  • 1 cup shredded mozzarella cheese
  • 1/2 cup shredded parmesan cheese
  • Italian seasoning, to taste


Directions: 

  1. Preheat oven to 400 degrees. Carefully slice the spaghetti squash lengthwise, and scrape out the seeds. Brush the insides of the spaghetti squash with 1 Tbsp. of olive oil, and sprinkle a little Italian seasoning if desired.



  2. Place each spaghetti squash half face-down on a large baking dish (covered with parchment paper). Bake the spaghetti squash for about 40-60 minutes, or until the middle of the squash is tender and falls apart easily. While you wait for the spaghetti squash to cook, proceed to step 3.

    NOTE: When the squash is finished cooking, place your oven on the broiler setting. You will need this for step 7. 



  3. Add 1 Tbsp. of olive oil to a large pan or skillet, at a medium-high heat. When the oil is heated, add the onion and garlic. Sauté until fragrant. Add the tomatoes, basil, and oregano. If you are using fresh tomatoes, add a cover, and allow the tomatoes naturally break down (stir occasionally). When tomato sauce is broken down and begins to bubble, lower the heat to a gentle simmer. Add a pinch or two of flour if you need to thicken the tomato sauce. Continue to simmer the sauce until you reach step 6, taking care to stir occasionally so that your sauce doesn’t scorch.



  4. When the spaghetti squash is fully cooked, carefully use a turner to flip the squash cavity-side up. (Take caution, as it will be hot!) Let the spaghetti squash cool for 5 or so minutes before you proceed to step 5. 

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5. Carefully begin scraping the inside of the spaghetti squash with a fork, to release the “noodles” from the vegetable. Collect the squash noodles in a large bowl, and repeat for all 4 squash halves until you are left with the hollow vegetable shells. Take care not to pierce the shell of the squash during this process. Stir few dashes of Italian seasoning in with the squash noodles. 

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6.  To prepare for lasagna assembly, combine  the ricotta and mozzarella cheese in a medium bowl, and set aside. Then, add a small amount of squash noodles back into each squash shell; just enough to barely cover the bottom portion of the shell. Spread a small amount of the cheese blend over the first squash noodle layer for each squash. To finish the first lasagna layer, use a ladle to spread about 1 ladle-full of the tomato sauce over each squash. Repeat the layers about 2 more times (or until your noodles, sauce, and cheese are used up), topping your final layer with the shredded parmesan cheese.

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I may have been a little generous with my parmesan cheese topping; I am a cheese lover 🙂 


7.  Cook the squash in the oven using the broiler setting for about another 1-3 minutes, or until cheese has browned on the top. (Watch carefully, so not to burn the squash; it will brown very quickly!)

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8. Let the squash cook for about 5 minutes, and enjoy! Feel free to refrigerate any leftovers to enjoy later! 

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Nutrition Facts per serving: yields 4 servings
(Values are based off of using fresh tomatoes) 

Food Groups Amount Per Portion
Vegetables 2¼ cup(s)
Red & Orange  2¼ cup(s)
Dairy 1¼ cup(s)
Cheese 1¼ cup(s)
Oils 2 teaspoon
Calorie Information Amount Per Portion
Total Calories 303 Calories
Added Sugars 0 Calories
Saturated Fat 67 Calories
Nutrients

Amount Per Portion

Protein 17 g
Carbohydrate 19 g
Dietary Fiber 4 g
Total Sugars 9 g
Added Sugars 0 g
Total Fat 19 g
Saturated Fat 7 g
Monounsaturated Fat 8 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.3 g
Omega 3 – EPA 0 mg
Omega 3 – DHA 0 mg
Cholesterol 34 mg
Minerals Amount Per Portion
Calcium 454 mg 
Potassium 760 mg
Sodium 402 mg
Copper 225 µg
Iron 1 mg
Magnesium 54 mg
Phosphorus 349 mg
Selenium 12 µg
Zinc 2 mg
Vitamins Amount Per Portion
Vitamin A 210 µg 
Vitamin B6 0.3 mg
Vitamin B12 1.0 µg
Vitamin C 36 mg
Vitamin D 0 µg
Vitamin E 3 mg 
Vitamin K 29 µg
Folate 56 µg
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 34 mg