Spaghetti Squash & Zucchini Casserole

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Recipe submitted by ak412@freenet.carleton.ca (Dr. Neal Pinckney)

Spaghetti Squash & Zucchini Casserole

Ingredients (use vegan versions):

1 spaghetti squash (I used 1/2 of a 3.3 lb. squash = 1.5 kg Courge Spaghetti
1 medium zucchini (Italian squash) grated
1 cup tomato sauce (or 1 6 oz. can tomato paste + 2 oz water)
1 teaspoon dried or finely cut fresh basil
1 teaspoon dried crushed oregano
1 teaspoon garlic powder (or two cloves finely chopped fresh)
1/4 teaspoon fresh ground black pepper
1/4 teaspoon salt (optional)
serrano chili sauce (or any other hot sauce) to taste (optional)

Directions:

This took about 8 minutes of working time, 7 minutes of microwaving while getting the rest ready, and then waiting 20 minutes while it baked. Smell and taste was delicious.

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 she'll will be left.

In a large bowl, add spaghetti squash, tomato sauce, grated zucchini and spices. Mix well and spoon into squash she'll (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 calories, 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.

What to do with the other half of the squash? Stick it in the refrigerator for a few days, then prepare it as shown above, except microwave for 10 minutes or boil for 30, and then scrape it out and serve topped with your favorite spaghetti sauce.

Great flavor! I doubled the recipe and used it as the main (and only) dish. It served two people with one lunch serving left over. I will be making it again soon!

Archived comment by: l

This sounds good -- well try it adding some Rotel mild tomatoes instead of chili sauce.

Archived comment by: kelly

Tried it - not bad. Nice warm flavour and I loved the pasta-like texture. The only thing is that, I followed the recipe exactly (I think) and I found it a wee bit bland. Mabey I made a mistake with it or mabey I need to experiment with it a little. Over all I give it a 4 out of 5. Pretty darn good!!

Archived comment by: ta2ed4u