SPAGHETTI SQUASH CASSEROLE
FOOD-AS-MEDICINE:
Volumetrics is the focus on eating foods that are high in nutrients and volume but low in calories. These foods yield satisfaction while promoting weight loss. Cup for cup, swapping out pasta for spaghetti squash saves over 180 calories and provides less than 1/3 of the carbohydrates. Using non-starchy vegetables such as spaghetti squash is a great approach in applying volumetrics for optimal health outcomes!
I love making this recipe as a double batch and it is one of those casseroles that tastes even better as leftovers. We make an extra pan and on day two I cut it into portions and wrap in parchment paper and freeze in my deep freezer in ziplocks. This way after a weekend of travel or a crazy week we just pull out our portions and pop them in the oven to reheat!
Mom Hack: want to make a week night dinner even quicker? Substitute the canned tomatoes and oregano for 1 32fl oz jar of Raos Basil Marinara.
INGREDIENTS:
- 2 small spaghetti squash (4 pounds total)
- 1/2 cup water
- 2 pounds ground 100% grass-fed beef
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 cup chopped onion
- 1 cup chopped sweet red pepper
- 3 garlic cloves, minced
- 5 cups canned diced tomatoes
- 2 teaspoon dried oregano
- 1 cup fresh basil, divided save 1/2 cup to top
- 2 cups parmesan cheese
- 3 cups shredded mozzarella
- 1 tablespoon chopped fresh parsley
DIRECTIONS:
Cut squashes in half lengthwise; scoop out seeds. Place with cut side down in two baking dishes; add water. Cover and bake at 375° for 20-30 minutes or until it is easily pierced with a fork. When cool, scoop out squash, separating the strands with a fork. In a skillet, cook beef, onion, red pepper and garlic until meat is browned and the vegetables are tender. Add tomatoes, oregano (or 32 fl oz jar Raos Tomato Basil Marinara) basil, salt, pepper to the cooked squash in a large stock pot and stir to combine. Then add in the cooked meat to the squash mix and stir to incorporate along with Parmesan. Transfer to two ungreased baking dishes. Top with mozzarella cheese. Bake, covered, at 350° for 25 minutes then remove cover and cook another 10-15 minutes until cheese is bubbling. Sprinkle with remaining basil and parsley; let stand a few minutes. Yield: 6-8
Makes 8 Servings
Nutrition Per serving: Calories 251, Total Fat 9g, Total Carbohydrate 10g, Protein 32g
