Date: Fri, 03 Dec 93 22:03:06 EST
From: firstname.lastname@example.org (Dr. Neal Pinckney)
SPAGHETTI SQUASH & ZUCCHINI CASSEROLE
This took about 8 minutes of working time, 7 minutes of
microwaving while getting the rest ready, and then waiting
20 minutes while it baked. Smell and taste was delicious.
1 spaghetti squash (I used 1/2 of a 3.3 lb. squash
= 1.5 kg Courge Spaghetti
1 medium zucchini (Italian squash) grated
1 cup tomato sauce (or 1 6 oz. can tomato paste + 2 oz water)
1 tsp dried or finely cut fresh basil
1 tsp dried crushed oregano
1 tsp garlic powder (or two cloves finely chopped fresh)
1/4 tsp fresh ground black pepper
1/4 tsp salt (optional)
serrano chili sauce (or any other hot sauce) to taste (optional)
(This dish requires 20 minutes of baking, but the first part of
the preparation of the spaghetti squash can be done stovetop
Cut spaghetti squash in half length-wise. Carefuly scrape out
seeds, but do not cut into the body of the squash. While the
squash is cooking you can prepare the other ingredients.
Stovetop: place half squash cut side down in a pot with 2" (5 cm)
water, cover and boil for 20 minutes.
Microwave: place half squash in a dish with 1/4 cup water, cover
with plastic wrap and cook at high ()600 watts) for 7 minutes.
Squash is half cooked. With fork, scrape out squash to produce
spaghetti-like strands. A thin, hard shell will be left.
In a large bowl, add spaghetti squash, tomato sauce, grated
zucchini and spices. Mix well and spoon into squash shell (or
casserole dish), top with nutritional yeast, a little more
garlic powder (and, if desired, non-fat grated parmesan cheese).
Bake at 350 degrees F. (175 C.) for 20 minutes or until done.
Serves 6. Each 8 oz (.25 l.) serving has 66 calories, less than
0.25 g fat.
(This recipe was adapted from a sticker attached to a spaghetti
squash by Linden Associated Growers, Linden, CA.)
I served it with brown rice and fresh non-fat French Bread.
It would be an ideal filling for a pita pocket or tortilla.
What to do with the other half of the squash? Stick it in the
refrigerator for a few days, then prepare it as shown above,
except microwave for 10 minutes or boil for 30, and then scrape
it out and serve topped with your favorite spaghetti sauce.