Mock Savory Kugel

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. 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)

3 cups Spaghetti Squash, cooked (6 Greens)
1/2 cup Egg Beaters (1/4 Lean)
3/4 cup 2% Reduced Fat Cheddar Cheese, divided (3/4 Lean)
1/4 tsp Salt (1 Condiment)
1/8 tsp Black Pepper (1/4 Condiment)
1/4 tsp Garlic Powder (1/2 Condiment)
1/4 cup Onion, chopped (4 Condiments)
1 tbsp light butter (1 Healthy Fat)

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. Heat a small non-stick skillet over medium high heat and melt butter. Add chopped onions and cook until onions are translucent.

Combine cooked onions, spaghetti squash, egg beaters, 1/2 cup of cheese, salt pepper, and garlic powder in a medium bowl. Stir until mixed thoroughly. Pour contents into prepared casserole dish. Bake for 25 minutes. Add remaining 1/4 cup of 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!
2 Servings with 1/2 Lean, 3 Greens, 3 Condiments and 1/2 a Healthy Fat 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.

Powered by Blogger.