Here is the recipe for the savory version of mock kugel or spaghetti squash casserole. I wish I would have made this side dish sooner. I am really loving the spaghetti squash. Could it be because I have been having too much cauliflower so that I am tired of it? Nah... I am just digging the taste of the squash. The original recipe uses 1 minced garlic clove and a medium onion cooked in olive oil but I skipped that step and decided to use the powder versions. I didn't realize until recently that 1/4 tsp of garlic powder is equal to 2 garlic cloves in flavor but on the Medifast plan, 1/4 tsp of garlic powder is equal to 1 clove of minced garlic counted as one condiment. Seems like you get more garlic flavor if you use the powder instead! Not to mention we can only have 1 tbsp of chopped onion. The onion powder works great as a substitute. Leaving out the olive oil will let you use your healthy fat on your snack or on your marinade for your meat. I also decided to add cheese to the kugel because to me... cheese makes everything better : ) Between the sweet and savory kugel, I just can not decide which is better! I really like both of them and the flavors were just so different! I enjoyed eating the sweet one for breakfast because it reminds me so much of sweetened oatmeal, but the savory one is delicious for dinner or lunch paired with your favorite choice of meat or even egg beaters! Why not try them both if you have some spaghetti squash to spare! Enjoy this great side dish!
Mock Savory Kugel (Spaghetti Squash)
Slightly adapted from Diabetic Living Online
3 cups Spaghetti Squash, cooked (6 Greens)
1/2 cup Egg Beaters (1/4 Lean)
3/4 cup or 3 oz 2% Reduced Fat Cheddar Cheese, divided (3/4 Lean)
1/4 tsp Garlic Powder (1 Condiment)
1/4 tsp Onion Powder (1/2 Condiment)
1/8 tsp Salt (1/2 Condiment)
Dash of Pepper
Cook spaghetti squash by microwave or by oven. Here is a spaghetti squash tutorial if you never made spaghetti squash before using the microwave. You can also bake it by slicing the squash in half lengthwise; remove seeds and strings. Place both halves, cut side down, in a shallow baking pan and bake about 30 minutes until tender at 350 degrees. Cool slightly. Use a fork to scrape all the flesh out of the spaghetti squash. Place squash flesh in a large bowl. Measure 3 cups or 465 grams of spaghetti squash and place in a medium bowl. Reserve the rest for another use.
Preheat oven to 375 degrees. Spray a casserole dish with non stick cooking spray. Combine all ingredients in a medium bowl, except 1/4 cup or 1 oz of cheese. Stir until mixed thoroughly. Pour contents into prepared casserole dish. Bake for 25 minutes. Add remaining cheese to the top of casserole. Bake for an additional 10 minutes. Let set for 15 minutes. Serve warm. Don't forget to add 1/2 of a lean to complete your lean and green meal such as 3.5 oz of fish or shrimp, 3 oz of chicken or 2.5 oz of beef or pork!
2 Servings with 1/2 Lean, all your Greens, and 1 Condiment per serving
*Note: If you do not want to add cheese, then you will need to add 7/8 of a lean to your lean and green meal. Examples are 6.12 oz of fish or shrimp, 5.25 oz of chicken, or 4.37 oz of beef or pork.
share this on »