Recipe: Spaghetti Squash on the Half Shell (serves 2)

Spaghetti Squash on the Half Shell (serves 2)

"Spaghetti squash is a wonderful vegetable that is often overlooked. It is filling, low in calories and very versatile. I like that it can be stuffed or hold a sauce. I use soy-based sausage as a filling here, but you can use an equal amount of crumbled firm tofu instead. This dish looks attractive as the squash is yellow, the filling is flecked green and the marinara sauce is red."

1 medium spaghetti squash, halved lengthwise and seeded
Water
2 teaspoons extra-virgin olive oil
1/2 medium red onion, chopped
1 cup Gimme Lean soy sausage or any favorite soy-based sausage product such as Boca Burger
1 teaspoon crushed fennel seeds
1/2 cup fresh-grated parmesan cheese, divided use
1/2 cup minced fresh parsley
8 fresh basil leaves, minced
Fresh-ground black pepper, to taste
1 cup warmed marinara sauce, optional (for serving)

Cook squash. Either place in a microwave-safe dish, add 1 inch water, loosely cover and cook on high 12 to 15 minutes until tender. Or steam squash over boiling water in a covered pot or steamer 40 to 45 minutes until tender. Drain and scoop the steamed pulp out of the skin shells with a spoon into a large mixing bowl. Reserve the shell halves.

Heat the oil in a large saute pan over medium heat. Add the onions and saute 3 minutes until translucent.

Add the soy sausage and fennel seeds. Saute 2 minutes until the soy sausage is lightly browned.

Add the sausage mixture to the cooked squash with 1/4 cup cheese. Add the parsley, basil and ground pepper. Return the seasoned squash to the shells. Place in a baking dish.

Bake in a 350-degree F oven 10 minutes. Sprinkle with the remaining cheese.

Serve with your favorite marinara sauce, if desired.

Per serving (without marinara sauce): 334 calories, 47 percent calories from fat, 18 grams total fat, 6 grams saturated fat, 28 milligrams cholesterol, 19 grams carbohydrates, 4 grams total fiber, 2 grams total sugars, 15 grams net carbs, 26 grams protein, 927 milligrams sodium.

Makes 2 servings
Source: Steve Petusevsky, McClatchy-Tribune Information Services, January 10th, 2007