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Italian Spaghetti Squash

Italian Spaghetti Squash

Do you ever go to a restaurant and have a meal that you’d love to be able to make at home? If you live in the Atlanta area, you may have heard of True Food Kitchen. Their menu is full of healthy and fresh foods with lots of vegetarian and vegan options if you follow one of those diets. One of our favorite items on the menu is their Spaghetti Squash Casserole. It’s a delicious mix of spaghetti squash, cheese and tomato sauce. It tastes just like a cheesy pasta dish but filled with veggies instead of carb heavy noodles. We were hooked!

This month, when winter squash like spaghetti squash is an OrganWise Guys Foods of the Month, we knew we had to try our hand and recreating the dish from True Foods Kitchen. It turns out it is so much easier that we thought. In fact, it’s definitely something than any novice chef can recreate in their own kitchen. Without further ado, we present to you our recipe for Italian Spaghetti Squash. It’s a copycat version of True Food Kitchen’s Spaghetti Squash Casserole that tastes just as good as the restaurant version.

 

Italian Spaghetti Squash
Serves 8
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Prep Time
45 min
Cook Time
30 min
Total Time
1 hr 15 min
Prep Time
45 min
Cook Time
30 min
Total Time
1 hr 15 min
108 calories
3 g
22 g
8 g
7 g
4 g
46 g
198 g
1 g
0 g
3 g
Nutrition Facts
Serving Size
46g
Servings
8
Amount Per Serving
Calories 108
Calories from Fat 71
% Daily Value *
Total Fat 8g
12%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 22mg
7%
Sodium 198mg
8%
Total Carbohydrates 3g
1%
Dietary Fiber 0g
2%
Sugars 1g
Protein 7g
Vitamin A
5%
Vitamin C
3%
Calcium
15%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large spaghetti squash
  2. 1 tbsp. extra virgin olive oil
  3. 1 yellow onion, diced
  4. 2 garlic cloves, minced
  5. 1 jar tomato sauce
  6. 1 package shredded mozzarella cheese
  7. Salt and pepper, to taste
  8. Herbs like oregano, basil and parsley (optional)
Instructions
  1. Preheat the oven to 425 degrees.
  2. Cut the spaghetti squash in half the long way, remove the strings and seeds and place face down in a glass baking dish filled with 3 tbsp. water.
  3. Bake the spaghetti squash for 45 minutes.
  4. Meanwhile, cook the onion in the extra virgin olive oil on medium low heat for 15 minutes until it caramelizes and turns brown, about 15 minutes. Add the garlic and cook for another 5 minutes. Set aside.
  5. When the spaghetti squash has finished cooking, let it cool off then take a fork and remove the flesh. This will cause the flesh to turn into "spaghetti" like strands. Transfer the cooked squash to a bowl and season with salt and pepper.
  6. Use an 11 x 7 glass baking dish (or another small size) to prepare the casserole. First, add a layer of spaghetti squash. Next, add the onion/garlic mixture, then the tomato sauce, then the cheese. Repeat twice, topping with mozzarella cheese and herbs.
  7. Bake for 30 minutes, until the cheese begins to bubble.
  8. Serve hot and enjoy!
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calories
108
fat
8g
protein
7g
carbs
3g
more
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