Spaghetti squash is a versatile and nutritious vegetable that can be used as a low-carb alternative to pasta. This recipe takes advantage of the unique shape of the spaghetti squash by using it as a natural serving vessel for a delicious casserole. By baking the casserole directly in the squash shell, you not only save on dishes but also add an impressive presentation to your meal. This dish is perfect for a weeknight dinner or a special occasion, and it’s sure to please even the pickiest eaters.
Ingredients for Spaghetti Squash Casserole:
- 1 large spaghetti squash
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 pound ground beef or turkey
- 1 can (14.5 ounces) diced tomatoes, drained
- 1 can (8 ounces) tomato sauce
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- 1 cup shredded mozzarella cheese
- Fresh parsley, chopped (for garnish)
How to Make Spaghetti Squash Casserole:
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Spaghetti Squash: Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the squash halves cut side down on a baking sheet lined with parchment paper. Bake in the preheated oven for 30-40 minutes, or until the squash is tender and easily pierced with a fork.
- Prepare the Filling: While the squash is baking, heat the olive oil in a large skillet over medium heat. Add the onion and garlic and cook until softened, about 5 minutes. Add the ground beef or turkey and cook, breaking it up with a spoon, until browned and cooked through. Drain any excess fat.
- Add the Tomatoes and Spices: Stir in the diced tomatoes, tomato sauce, oregano, basil, salt, and pepper. Simmer for 5-10 minutes, or until the flavors have melded together.
- Combine the Squash and Filling: Using a fork, scrape the flesh of the spaghetti squash into the skillet with the meat sauce. Mix well to combine, ensuring that the squash is evenly coated with the sauce.
- Bake the Casserole: Carefully spoon the squash mixture back into the squash shells, dividing it evenly between the two halves. Sprinkle the mozzarella cheese over the top of each half.
- Final Bake: Return the squash halves to the oven and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.
- Serve: Remove the squash halves from the oven and let them cool for a few minutes. Sprinkle with chopped parsley before serving.
About the Main Ingredients:
Spaghetti Squash: Spaghetti squash is a winter squash that, when cooked, has flesh that separates into spaghetti-like strands. It is low in calories and carbohydrates, making it a popular choice for those looking to reduce their carb intake.
Ground Beef or Turkey: Ground beef or turkey adds protein to the dish and pairs well with the flavors of the squash and tomato sauce. You can use either depending on your dietary preferences.
Tomatoes: Tomatoes add a rich and savory flavor to the dish. They are also a good source of vitamins A and C, as well as antioxidants.
Mozzarella Cheese: Mozzarella cheese adds a creamy and cheesy element to the casserole. It melts beautifully and helps to hold the dish together.
Health Benefits of Spaghetti Squash Casserole:
This recipe is a great source of vitamins, minerals, and fiber. Spaghetti squash is low in calories and carbohydrates, making it a healthy alternative to traditional pasta. The addition of lean ground beef or turkey adds protein, which is essential for building and repairing tissues in the body. The tomatoes provide antioxidants, which can help protect against chronic diseases.
Variations and Serving Suggestions:
- Vegetarian Option: Omit the ground beef or turkey and add extra vegetables, such as bell peppers, zucchini, or mushrooms, for a vegetarian version of this dish.
- Cheese Variation: Use a different cheese, such as cheddar or Parmesan, in place of the mozzarella for a different flavor profile.
- Herb Variation: Add fresh herbs, such as basil or parsley, to the filling for a burst of freshness.
- Serving Suggestions: Serve the spaghetti squash casserole with a side salad or some garlic bread for a complete meal.
Spaghetti squash casserole is a delicious and satisfying dish that is perfect for any occasion. It’s easy to make, nutritious, and full of flavor. Whether you’re looking for a healthy weeknight meal or a dish to impress your guests, this recipe is sure
