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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 137.0
  • Total Fat: 5.2 g
  • Cholesterol: 6.4 mg
  • Sodium: 540.4 mg
  • Total Carbs: 17.7 g
  • Dietary Fiber: 2.5 g
  • Protein: 5.5 g

View full nutritional breakdown of No Speghetti Parmesan calories by ingredient
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No Speghetti Parmesan

Submitted by: DGARROD

Introduction

Replace speghetti with speghetti squash. You won't believe how tasty it is and the healthy substitution will have you making it over and over again as you strive to reach your weight goals! A secret is you might choose to top this dish with feta cheese one time (1/2 cup) and walnuts or sunflower kernels the next. If you've got a few extra calories to work with, add all three for variations on the below dish. Replace speghetti with speghetti squash. You won't believe how tasty it is and the healthy substitution will have you making it over and over again as you strive to reach your weight goals! A secret is you might choose to top this dish with feta cheese one time (1/2 cup) and walnuts or sunflower kernels the next. If you've got a few extra calories to work with, add all three for variations on the below dish.
Number of Servings: 8

Ingredients

    1 (1 1/2 pound) spaghetti squash
    4 tablespoons Smart Balance (margarine)
    6 tablespoons all-purpose flour
    2 chicken bouillon cubes
    1/2 cup hot water
    1 1/2 cups 1% milk
    1/2 cup plus 2 tablespoons shredded parmesan cheese, divided
    1/2 teaspoon salt (optional)
    1/4 teaspoon black or white pepper

    NOTE: To cut down on the sodium use sodium free chicken broth or cubes or make your own broth.

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Directions

Serves 8.
1 - Preheat the oven to 350 degrees.
2 - Cut the squash in half lengthwise; remove and discard seeds. Place squash on a baking sheet. Bake until tender, about 1 hour. Separate the strands of squash with a fork and place in a medium bowl; discard shells. Maintain the oven temperature.
3 - Melt margarine in a large saucepan over medium heat. Stir in flour. Reduce heat to low. Cook mixture, stirring continually, for 5 minutes.
4 - Dissolve bouillon cubes (or low sodium broth) in hot water. Stir into flour mixture. Add milk gradually, whisking continually.
5 - Cook the sauce, stirring frequently, until thickened, about 10 minutes. Stir in 1/2 cup Parmesan, salt and black pepper.
6 - Add squash to the sauce and mix well. Spoon into a 3-quart baking dish. Sprinkle with the remaining Parmesan. Bake until bubbly and golden, about 30 minutes.

Number of Servings: 8

Recipe submitted by SparkPeople user DGARROD.






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