Spaghetti Squash Casserole Recipe

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Ingredients:

Serving

3 cups cooked spaghetti squash (1 large)
1/4 cup chopped bell pepper
1/3 cup chopped onion
1/4 cup water chestnut
1 tbsp diced pimento (or sub diced roasted red peppers or sundried tomatoes)
1/2 cup grated low-fat cheddar cheese
1/2 tsp pepper
1/2 tsp salt
1/2 cup egg substitute (or 2 eggs, well beaten)
1/2 cup low-fat sour cream
1/2 cup 2% low-fat milk
1/4 cup panko breadcrumbs , crumbs or 1/4 cup bread crumbs
1 tsp paprika

Directions:

Preheat oven to 350º.Coat an 8-inch by 8-inch baking dish with cooking spray.
Cut the squash in half lengthwise, scoop out and discard seeds, place cut-side down on a baking sheet and bake for 25 minutes. ( Or place cut side down on a microwave safe dish, poke holes in peel & nuke until tender ).
When squash is tender, scoop out the meat with a fork. (you may only need 1 half to get 3 cups, depending on the size of your squash).
Mix together the squash strands, bell pepper, onion, water chestnuts, pimiento, cheese, salt and pepper.
Stir in the egg substitute.
Combine the sour cream and milk & fold into squash mixture.
Pour into prepared casserole dish. Sprinkle with panko crumbs and paprika and bake for 30-35 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	144.78 Kcal (606 kJ)
Calories from fat	44.36 Kcal
		% Daily Value*
Total Fat	4.93g	8%
Cholesterol	92.11mg	31%
Sodium	370.81mg	15%
Potassium	270.04mg	6%
Total Carbs	11.94g	4%
Sugars	6.57g	26%
Dietary Fiber	1.22g	5%
Protein	12.72g	25%
Vitamin C	9.1mg	15%
Vitamin A	0.2mg	5%
Iron	3.1mg	17%
Calcium	137.2mg	14%

Amount Per 100 g
Calories	101.8 Kcal (426 kJ)
Calories from fat	31.19 Kcal
		% Daily Value*
Total Fat	3.47g	8%
Cholesterol	64.76mg	31%
Sodium	260.72mg	15%
Potassium	189.87mg	6%
Total Carbs	8.39g	4%
Sugars	4.62g	26%
Dietary Fiber	0.86g	5%
Protein	8.95g	25%
Vitamin C	6.4mg	15%
Vitamin A	0.1mg	5%
Iron	2.2mg	17%
Calcium	96.5mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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