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Spaghetti Squash& Zucchini Casserole`
* Exported from MasterCook II *
Spaghetti Squash & Zucchini Casserole`
Recipe By : ak412@freenet.carleton.ca (Dr. Neal Pinckney)
Serving Size : 6 Preparation Time :0:35
Categories : Casseroles Vegetarian
Fatfree Vegetables
Amount Measure Ingredient -- Preparation Method
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1 Spaghetti Squash
1 Med Zucchini -- grated
1 C Tomato Sauce
1 Tsp Dried Basil -- finely chopped
1 Tsp Dried Oregano -- crushed
1 Tsp Garlic Powder -- or 2 cloves fresh
1/4 Tsp Black Pepper
1/4 Tsp Salt -- optional
(This dish requires 20 minutes of baking, but the first part of the
preparation of the spaghetti squash can be done stovetop or microwave.
Cut spaghetti squash in half length-wise. Carefuly scrape out seeds, but
do not cut into the body of the squash. While the squash is cooking you
can prepare the other ingredients.
Stovetop: place half squash cut side down in a pot with 2" (5 cm) water,
cover and boil for 20 minutes.
Microwave: place half squash in a dish with 1/4 cup water, cover with
plastic wrap and cook at high (>600 watts) for 7 minutes.
Squash is half cooked. With fork, scrape out squash to produce
spaghetti-like strands. A thin, hard shell will be left.
In a large bowl, add spaghetti squash, tomato sauce, grated zucchini and
spices. Mix well and spoon into squash shell (or casserole dish), top with
nutritional yeast, a little more garlic powder (and, if desired, non-fat
grated parmesan cheese).
Bake at 350 degrees F. (175 C.) for 20 minutes or until done.
Serves 6. Each 8 oz (.25 l.) serving has 66 cal, less than 0.25 g fat.
(This recipe was adapted from a sticker attached to a spaghetti squash by
Linden Associated Growers, Linden, CA.)
I served it with brown rice and fresh non-fat French Bread. It would be
an ideal filling for a pita pocket or tortilla.
Entered into MasterCook II by Reggie Dwork reggie@reggie.com
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NOTES : Cal 24
Fat 0.2g
Carbs 5.4g
Dietary Fiber 0.9g
Protein 1.1g
Sodium 340mg
CFF 7.7%
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