Lasagna Spaghetti Squash, Avocado-Alfredo Zucchini Noodles
1/4th of recipe: 215 calories, 6g total fat (3g sat. fat), 538mg sodium, 17.5g carbs, 3.5g fiber, 7.5g sugars, 23g protein
All the yumminess of lasagna, nestled inside a delicious vehicle. Spaghetti squash, have we told you lately that we love you? (We do.)
Cook: 55 minutes
1 spaghetti squash (at least 4 1/2 lbs.)
3/4 cup canned crushed tomatoes
1/4 cup light/low-fat ricotta cheese
1 1/2 tsp. chopped garlic
3/4 tsp. onion powder
3/4 tsp. Italian seasoning
2 tbsp. chopped basil
1/2 tsp. salt
1/4 tsp. black pepper
12 oz. extra-lean ground beef (4% fat or less)
1/4 cup shredded part-skim mozzarella cheese
Preheat oven to 400 degrees.
Microwave squash for 6 minutes, until soft enough to cut. Halve lengthwise; scoop out and discard seeds.
Fill a large baking pan with 1/2 inch water. Add squash halves, cut sides down. (Use 2 pans, if needed.)
Bake until tender, about 40 minutes.
Meanwhile, in a medium bowl, combine crushed tomatoes, ricotta cheese, garlic, onion powder, and Italian seasoning. Add 1 tbsp. basil, 1/4 tsp. salt, and 1/8 tsp. pepper. Mix until uniform.
About 10 minutes before squash is done baking, bring a skillet sprayed with nonstick spray to medium-high heat. Add beef, and season with remaining 1/4 tsp. salt and 1/8 tsp. pepper. Cook and crumble for about 4 minutes, until fully cooked. Reduce heat to low.
Add ricotta mixture to the skillet. Cook and stir until hot and well mixed, about 1 minute.
Remove baking pan from the oven, but leave oven on. Remove squash halves, and blot away excess moisture.
Empty water from baking pan. Return squash halves, cut side up.
Evenly divide beef-ricotta mixture between the squash halves. Sprinkle with mozzarella cheese and remaining 1 tbsp. basil.
Bake until filling is hot and cheese has melted, about 5 minutes.
MAKES 4 SERVINGS
1/2 of recipe (about 2 cups): 244 calories, 11g total fat (4g sat. fat), 672mg sodium, 27g carbs, 10g fiber, 15g sugars, 16.5g protein
Zucchini for noodles, plus cauliflower hidden in the sauce? This is one veggie-packed swap that rocks...
Cook: 15 minutes
28 oz. (about 4 medium) zucchini
3 cups roughly chopped cauliflower
2 oz. (about 1/4 cup) mashed avocado
1/4 cup grated Parmesan cheese
2 tsp. chopped garlic
1/4 tsp. each salt and black pepper
1/2 cup seeded and chopped tomato
Optional seasoning: additional salt
Optional topping: chopped fresh basil or cilantro
Using a spiral vegetable slicer like the Veggetti, cut zucchini into spaghetti-like noodles. (If you don't have a spiral veggie slicer, peel zucchini into thin strips, rotating the zucchini after each strip.) Roughly chop for shorter noodles.
Place cauliflower in a large microwave-safe bowl. Add 1/4 cup water. Cover and microwave for 5 minutes, or until soft.
In a blender or food processor, combine cooked cauliflower, avocado, Parm, garlic, salt, and pepper. Add 1/4 cup warm water. Blend on high speed until smooth and uniform.
Bring an extra-large skillet sprayed with nonstick spray to medium-high heat. Cook and stir zucchini noodles until hot and slightly softened, about 3 minutes.
Transfer noodles to a strainer, and thoroughly drain excess liquid.
Remove skillet from heat, re-spray, and bring to medium-low heat.
Add noodles, sauce, and tomato. Cook and stir until hot and well mixed, about 2 minutes.
MAKES 2 SERVINGS
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Hungry for More No-Noodle Pasta Swaps?
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