Creamy, cheesy, and deliciously comforting, this spaghetti squash recipe is rich and satisfying enough to be served as a main dish but works well as a side too. It’s a healthier, lower carb alternative to a pasta dish, and is a great Weight Watchers recipe.
Ingredients
1 large spaghetti squash
6oz chicken sausage (I used 2 links of THESE)
1 cup fat free chicken broth
1 cup 2% milk
4 garlic cloves, minced
1/4 cup grated Parmesan cheese
2 tbsp light butter
2 tbsp whole wheat flour
1 tbsp dried, ground sage
2 tsp dried parsley
1 cup Panko breadcrumbs
1 cup reduced fat mozzarella cheese, shredded
Salt and pepper to taste
Instructions
Preheat oven to 400. Lightly mist a 9” x 13” baking dish with cooking spray.
With a sharp knife, pierce some holes all over the squash. Place it in a microwave safe dish and microwave on high for about 7 minutes. This will soften the squash enough so that it can be cut in half. Let squash cool about 10 minutes before handling.
Once squash has cooled, cut it in half lengthwise and scoop out all the seeds. Lightly mist both halves with an olive oil mister and sprinkle with salt. Place in a shallow baking dish with about 1/2 “ of water (cut sides up), and roast in the oven for about 30-40 minutes, or until squash is tender.
When squash is cool enough to handle, scrape with a fork to remove flesh in long strands, and place strands in a large bowl.
Remove casings from sausage, dice, and add into the squash.
In a medium sized sauce pan, melt butter over medium high heat. Stir in the flour to form a roux. Then slowly whisk in the milk, broth and garlic. Bring to a boil, while whisking constantly. Then lower heat to medium, stir in the parmesan and sage, and continue stirring until sauce thickens.
Pour sauce over squash and mix well and season with salt and pepper.
Pour squash into prepared baking dish, and sprinkle with mozzarella cheese, then top with the Panko breadcrumbs and dried parsley.
Place in oven and bake until heated through and cheese is melted and bubbly, about 30 minutes.
Let cool for about 5 minutes. Cut into 8 equally sized servings.
Preparation time: 15 minute(s)
Cooking time: 1 hour(s) 30 minute(s)
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 8
Culinary tradition: USA (General)
Calories: 164
Fat: 6g
Protein: 12g
Entire recipe makes 8 servings
Serving size is about 1 cup
Each serving = 4 Points +
PER SERVING: 164 calories; 6g fat; 17g carbohydrates; 12g protein; 1.5g fiber
Ingredients
1 large spaghetti squash
6oz chicken sausage (I used 2 links of THESE)
1 cup fat free chicken broth
1 cup 2% milk
4 garlic cloves, minced
1/4 cup grated Parmesan cheese
2 tbsp light butter
2 tbsp whole wheat flour
1 tbsp dried, ground sage
2 tsp dried parsley
1 cup Panko breadcrumbs
1 cup reduced fat mozzarella cheese, shredded
Salt and pepper to taste
Instructions
Preheat oven to 400. Lightly mist a 9” x 13” baking dish with cooking spray.
With a sharp knife, pierce some holes all over the squash. Place it in a microwave safe dish and microwave on high for about 7 minutes. This will soften the squash enough so that it can be cut in half. Let squash cool about 10 minutes before handling.
Once squash has cooled, cut it in half lengthwise and scoop out all the seeds. Lightly mist both halves with an olive oil mister and sprinkle with salt. Place in a shallow baking dish with about 1/2 “ of water (cut sides up), and roast in the oven for about 30-40 minutes, or until squash is tender.
When squash is cool enough to handle, scrape with a fork to remove flesh in long strands, and place strands in a large bowl.
Remove casings from sausage, dice, and add into the squash.
In a medium sized sauce pan, melt butter over medium high heat. Stir in the flour to form a roux. Then slowly whisk in the milk, broth and garlic. Bring to a boil, while whisking constantly. Then lower heat to medium, stir in the parmesan and sage, and continue stirring until sauce thickens.
Pour sauce over squash and mix well and season with salt and pepper.
Pour squash into prepared baking dish, and sprinkle with mozzarella cheese, then top with the Panko breadcrumbs and dried parsley.
Place in oven and bake until heated through and cheese is melted and bubbly, about 30 minutes.
Let cool for about 5 minutes. Cut into 8 equally sized servings.
Preparation time: 15 minute(s)
Cooking time: 1 hour(s) 30 minute(s)
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 8
Culinary tradition: USA (General)
Calories: 164
Fat: 6g
Protein: 12g
Entire recipe makes 8 servings
Serving size is about 1 cup
Each serving = 4 Points +
PER SERVING: 164 calories; 6g fat; 17g carbohydrates; 12g protein; 1.5g fiber
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