Tex Mex Spaghetti Squash Casserole
Servings:Makes 9 servings
- 1 small (about 2 pounds) spaghetti squash
- 1 pound lean ground beef
- 1/2 cup chopped onion
- 1/2 cup chopped red bell pepper
- 1 teaspoon minced garlic
- 2 teaspoons dried cumin
- 1/4 teaspoon ground cayenne pepper
- 1/2 teaspoon salt
- 1 cup chopped fresh tomatoes
- 1 (4 to 5 ounce) can chopped mild green chilies
- 1 1/2 cups low fat cheddar cheese
- 1 tablespoon chopped cilantro
- Preheat oven to 350 degrees F.
- Prepare the squash by carefully cutting it in half lengthwise with a sharp knife and scooping out the seeds.
- Place on a lightly greased baking sheet, cut-side down and bake for 30-35 minutes, or until a sharp knife can be easily inserted into the rind.
- Remove the squash from the oven and cool.
- Use a fork to scrape out the stringy flesh from the shell and place in a colander. Press out as much liquid as possible. Place squash in a medium bowl and keep warm.
- In a skillet, cook the ground beef over medium heat until browned. Add the onion, red bell pepper and garlic. Continue to cook until the vegetables are tender.
- Add the cumin, cayenne pepper and salt. Drain well and set aside.
- In a small bowl combine the chopped tomatoes and green chilies.
- Spray a 9-by-13-inch baking pan with non-stick coating.
- Layer half of the spaghetti squash in the bottom of the pan.
- Spread half the meat mixture on top of the squash.
- Layer half of the tomatoes and chilies on top of the meat and top with half of the cheese. Repeat the layers.
- Bake at 350 degrees F until the casserole is hot all the way through and the cheese is bubbly, 15-20 minutes.
- Sprinkle with the cilantro and serve.
Source: Plate it up! Kentucky Proud Project.
140 calories; 4 g fat; 1.5 g saturated fat; 30 mg cholesterol; 400 mg sodium; 11 g carbohydrate; 3 g fiber; 5 g sugars; 17 g protein.