Low-Calorie Spaghetti Squash Pasta
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
3 cup Spaghetti Squash .75 cup Milk, nonfat (skim milk) .25 tsp Soy sauce (shoyu), low sodium .25 tsp Sriracha Hot Sauce (Rooster sauce) .25 tsp Dry Mustard (by POPEYETHETURTLE) .25 tsp Onion powder 1 cup Cheese: Sargento Reduced Fat Cheddar, shredded 15 grams Corn Starch 1 tbsp Butter, whipped .5 cup broccoli florets, frozen, great value 2 tsp Kraft grated parmesean cheese 0.25 tsp Coarse Kosher Salt, Morton (by DJARTIST)
Microwave spaghetti squash 4 minutes to soften.
Slice off ends, then slice in half lengthwise. Scoop out seeds and pulp. Place squash (cut side down) in a microwave-safe dish with an inch of water. Microwave for 9-10 minutes.
Once cool. use a fork to scrape out spaghetti-like strands and pat strands with a paper towel to remove as water as possible.
In a small sauce pan, add 1/2 cup of non-fat milk, soy sauce, dry mustard, onion powder, and bring to a simmer.
In a separate bowl, mix corn starch with 1/4 cup of non-fat milk. Add to the sauce pan, mix well, and continue to stir over medium heat for a few minutes until sauce starts to thicken. Shut off heat. Add cheddar cheese and stir until melted. Add butter and stir.
Pour cheese sauce over spaghetti sauce and stir until combined. Season with salt and pepper to taste.
To make breadcrumbs: Pulse florets in food processor. for about 20 seconds. Mix broccoli with 2 to 3 tablespoons of grated Parmesan and sprinkle on top of squash. Add a sprinkling of kosher salt, if desired.
Bake in oven at 375 for 25 to 30 minutes until top is browned.
Serving Size: Makes 2 or more servings
Number of Servings: 2
Recipe submitted by SparkPeople user LONGPORTION.
Slice off ends, then slice in half lengthwise. Scoop out seeds and pulp. Place squash (cut side down) in a microwave-safe dish with an inch of water. Microwave for 9-10 minutes.
Once cool. use a fork to scrape out spaghetti-like strands and pat strands with a paper towel to remove as water as possible.
In a small sauce pan, add 1/2 cup of non-fat milk, soy sauce, dry mustard, onion powder, and bring to a simmer.
In a separate bowl, mix corn starch with 1/4 cup of non-fat milk. Add to the sauce pan, mix well, and continue to stir over medium heat for a few minutes until sauce starts to thicken. Shut off heat. Add cheddar cheese and stir until melted. Add butter and stir.
Pour cheese sauce over spaghetti sauce and stir until combined. Season with salt and pepper to taste.
To make breadcrumbs: Pulse florets in food processor. for about 20 seconds. Mix broccoli with 2 to 3 tablespoons of grated Parmesan and sprinkle on top of squash. Add a sprinkling of kosher salt, if desired.
Bake in oven at 375 for 25 to 30 minutes until top is browned.
Serving Size: Makes 2 or more servings
Number of Servings: 2
Recipe submitted by SparkPeople user LONGPORTION.
Nutritional Info Amount Per Serving
- Calories: 343.6
- Total Fat: 17.2 g
- Cholesterol: 52.2 mg
- Sodium: 803.7 mg
- Total Carbs: 31.8 g
- Dietary Fiber: 3.9 g
- Protein: 20.0 g
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