Makes 6 servings
- 3 small spaghetti squash (~3 lbs. cooked)
- 1 tsp. olive oil*
- 24 oz. extra lean chicken sausage*
- 1/2 cup onion, chopped*
- 3 garlic cloves, minced*
- 1-28 oz. can crushed tomatoes*
- 2 tbsp. fresh basil, finely chopped*
- 1 tbsp. fresh parsley, finely chopped*
- 1 bay leaf (optional)*
- 1 tsp. dried oregano*
- 1 cup part skim ricotta cheese*
- 3 tbsp. parmesan cheese, shredded*
- 1 large egg white*
- Dash nutmeg (optional)
- 3 oz. part skim mozzarella*
- Preheat oven to 400 degrees F.
- Cut each squash in half lengthwise, scoop out the seeds, and place cut side down on a baking sheet lined with parchment paper. Bake squash halves for 35-45 minutes.
- Meanwhile, pan-fry Italian sausage, onion, and garlic in a nonstick skillet with olive oil cooking spray.
- Once cooked through, add crushed tomatoes and spices, simmering until spaghetti squash is done (about 15-25 minutes).
- Once squash has cooled enough to handle, scoop out “spaghetti” strands into a large bowl using a fork. Be careful not to poke through or crack the outer shells (these will be your “bowls”).
- Add marinara sauce to bowl with “spaghetti” strands and toss until thoroughly combined (discard bay leaf).
- In a smaller mixing bowl, combine ricotta, parmesan, egg white, and nutmeg.
- Fill each squash “bowl” halfway with “spaghetti” marinara mixture, then spread three tablespoons of ricotta mixture over top. Use more cheese if desired.
- Load each squash with remaining marinara mixture until heaping full.
- Sprinkle each half with 2 tbsp. of shredded mozzarella. Feel free to add more cheese if desired.
- Return loaded squash halves to the oven, and bake for 20 minutes until cheese has melted.
- Top with fresh parsley (optional) and enjoy! Stuffed squash can be wrapped in cling wrap and kept in the fridge up to one week.
Calories (per serving): 351kcal, Fat: 11.7g, Sat fat: 4.9g, Carbs: 29g, Fiber: 8g, Sugar: 11g, Protein: 35g, Sodium: 1,100mg (for lower sodium use ground turkey)
Recipe by Sarah Wilkins