Spaghetti Squash on the Half Shell - 19g Carbs, 4g Fiber
1 medium spaghetti squash, halved lengthwise and seeded
water
2 teaspoons extra-virgin olive oil
1/2 medium red onion, chopped
1 cup 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 oven 10 minutes. Sprinkle with the remaining cheese.
Serve with your favorite marinara sauce, if desired.
Makes 2 servings.
Calories 334, Fat 18 g, Carbs 19 g, Sodium 927 mg. Fiber 4 g.
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