PREP: 35 minutes BAKE: 35 minutes STAND: 10 minutes OVEN: 350°F MAKES 6 servings
- 1 21⁄4 -pound spaghetti squash (1 medium)
- 1⁄4 cup water
- 2 cups sliced fresh mushrooms
- 3⁄4 cup chopped red or green sweet pepper (1 medium)
- 1⁄2 cup chopped onion (1 medium)
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- Nonstick cooking spray
- 1⁄2 teaspoon dried Italian seasoning, crushed
- 1⁄8 teaspoon ground black pepper
- 11⁄2 cups tomato-base pasta sauce
- 1 cup shredded mozzarella cheese (4 ounces)
- 2 tablespoons snipped fresh Italian (flat-leaf) parsley
1 Preheat oven to 350°F. Halve squash crosswise; remove seeds. Place squash, cut sides down, in a microwave-safe 2-quart rectangular baking dish. Add the water. Cover with vented plastic wrap. Microwave on 100 percent power (high) for 13 to 15 minutes or until squash is tender when pierced with a fork, turning dish once. Drain and cool slightly.
2 Meanwhile, in a large skillet cook mushrooms, sweet pepper, onion, and garlic in hot oil over medium heat about 5 minutes or until vegetables are tender, stirring occasionally.
3 Using 2 forks, shred and separate squash pulp into strands (you should have about 3 cups). Wipe out the same baking dish; coat with cooking spray. Spread half of the squash in the prepared baking dish. Add half of the mushroom mixture; sprinkle with Italian seasoning and black pepper. Top with half of the pasta sauce and half of the cheese. Top with the remaining squash, mushroom mixture, and pasta sauce.
4 Bake, uncovered, for 30 minutes. Sprinkle with the remaining cheese. Bake about 5 minutes more or until cheese is melted. Let stand for 10 minutes before serving. Sprinkle with parsley.
PER SERVING: 170 cal., 7 g total fat (3 g sat. fat), 12 mg chol., 350 mg sodium, 21 g carb., 2 g fiber, 8 g pro.
Vegan Icon make it vegan
Substitute mozzarella-flavor soy cheese for the mozzarella cheese.
Winter squashes, such as spaghetti squash, can be difficult to cut. For safety purposes, use a long sharp knife and cut on an even surface that won’t slip, such as a cutting board with rubber feet. Make your cutting board nonslip by placing a damp paper towel underneath.