No Mess Gluten Free Spaghetti Squash Lasagna
Richard Collins, MD – The Cooking Cardiologist®
Here is a simple dish to make without the messy hard-to-clean lasagna pan. After the spaghetti squash has cooked and the squash spaghetti strands have been removed, the squash becomes the lasagna pan. These squash “boats” can be made ahead and baked just before serving. The recipe is vegetarian, gluten free and uses reduced calorie cheeses.
2 medium sized spaghetti squash, approximately 1¾ pounds
2t canola oil
1 small yellow onion, chopped
4 garlic cloves crushed and chopped
4 medium sized tomatoes, seeded and chopped
½ cup chopped small-assorted sweet peppers (red, yellow, orange)
1 8-ounce package of fresh baby spinach, coarse chopped
2 cups (no added salt) traditional pasta sauce such as Francesco Rinaldi
4 ounces reduced fat Italian shredded cheese blend, Romano, mozzarella and Parmesan
1 ounce (1/4 cup) Parmesan cheese, shredded
3-ounces Buf mozzarella, sliced and chopped, approximately ½ of a 7-ounce package
1 hand full fresh basil, chopped
Preheat oven to 3500F. Cut squash in half and scoop out the seeds. Place squash on a baking sheet, cut sides up. Bake for 50 minutes and let stand for 10 minutes. Optional microwave technique: Place squash in a microwave safe glass casserole dish with ½ inch water. Cover with parchment paper and steam microwave the squash for 8-10 minutes. Remove and cool. Check the squash for doneness. The squash should easily form spaghettis strands using a fork. Set the spaghetti strands aside.
In a medium sauté pan, add the oil, onions and garlic. Sauté for 3 minutes. Add the sweet peppers and cook until softened, about 3-4 minutes. Add the tomatoes and cook to reduce liquid. Add ½ the fresh basil and remove from sauté pan, setting aside. In the same sauté pan, add the spinach to wilt the leaves. Remove from heat.
Prepare the lasagna by first adding 2T of sauce to the bottom of each squash. Add a layer of spaghetti, then a layer of the tomato mixture and then the spinach. Follow this with a portion of the cheese blend. Repeat the same process with pasta sauce, spaghetti, etc., finishing with pasta sauce. Top with slices of the mozzarella, then basil and follow with the Parmesan cheese. Place the squash on a baking sheet. Bake at 4250F for 20 minutes, switching the oven to broil and broil until slightly browned, 2-3 minutes.
Serves 4. Serving size: 1 squash “boat”.
Nutrition Info: Calories: 350, Total Fat: 14 g, Saturated Fat: 6 g, Trans Fat: 0 g, Cholesterol: 35 mg, Sodium: 530 mg, Carbohydrate: 40 g, Fiber: 10 g, Protein: 21 g
Diabetic Exchanges: 2 Carb, 3 Medium-fat protein