That’s where this spaghetti squash comes in. All the veggies. All the lean protein. And, all the cheese because with this cold I need some serious #comfortfood. But don’t worry — it’s still super healthy! : )
Further Food Nutritionist Commentary:
By Paige Geimer
Cheesy Broccoli & Shrimp Stuffed Spaghetti Squash
1 medium spaghetti squash
9 oz frozen, cooked, peeled, deveined shrimp (I used ~20 pieces), thawed
2-3 cups broccoli and cauliflower
~1/3 cup Farmer’s Cheese
~1/3 cup plain Greek yogurt
1 cheese wedge
1/2 teaspoon garlic powder
1/2 teaspoon Italian seasoning
1/2-1 teaspoon crushed red peppers for filling, additional for topping if desired
2 cloves garlic, minced (or 1 tsp minced garlic)
Shredded mozzarella/parmesan cheese, for topping (~1/4 cup per squash half)
Black pepper, to taste
1-2 tablespoons extra virgin olive oil and/or avocado oil
- Preheat oven to 400 F.
- If you’ve never cooked spaghetti squash before, here’s how ya do it: I like to cook mine in the microwave for ~4-5 minutes first, as this helps soften it and makes it much easier to cut in half. Poke some holes in it with a knife first so it doesn’t explode in the microwave! (Let it cool for a few minutes; it’ll be hot to touch.) Cut in half lengthwise with a large knife, then use a spoon to scoop out the seeds and scrape out the insides. I like to spray mine with extra virgin olive oil using my Mr. Misto olive oil sprayer, and season with black pepper. (If you don’t have a Mr. Misto, a drizzle of olive oil will do.)
- Lay squash halves face down on a prepared baking sheet (lined with foil and sprayed with non-stick cooking spray) and cook in oven for ~40-45 minutes at 400 F.
- Cut broccoli and cauliflower into florets, then toss in 1-2 tbsp of EVOO or avocado oil, and season with black pepper and garlic powder, to taste. Spread veggies onto a separate baking sheet, and place in oven when there are 30 minutes remaining on your timer for the spaghetti squash. Flip the veggies halfway through (after ~15 minutes) to cook evenly.
- When there are ~10 minutes remaining, heat up shrimp in a medium skillet over medium heat with a little bit of olive oil, garlic powder and black pepper. When shrimp is heated through and slightly browned, remove it from heat. (Drain any excess liquid, if needed.)
- Remove spaghetti squash and veggies from the oven when done. Scrape the flesh or “spaghetti” out from the insides using a fork. Scoop all of the insides into a large bowl, along with roasted veggies and cooked shrimp. (Be careful touching the “shells” – they will be hot!)
- Now add your filling: Lifeway farmer cheese, plain Greek yogurt, Laughing Cow cheese wedge, and spices, and stir until evenly combined.
- Scoop spaghetti, shrimp, veggie and sauce mixture back into the squash halves, evenly divided. Sprinkle ~1/4 cup (or more as desired) shredded mozzarella/parmesan cheese on top of both halves, and place back in oven for ~5 minutes, or until cheese is melted.
- Top with additional pepper and/or crushed red peppers as desired.
Per Serving: Calories: 503; Total Fat: 14 g; Saturated Fat: 5 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 154 mg; Sodium: 620 mg; Potassium: 951 mg; Carbohydrate: 46 g; Fiber: 7 g; Sugar: 6 g; Protein: 26 g
Vitamin C: 85%; Vitamin A: 35%; Iron: 21%; Calcium: 19%
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