fakelco@aol.com

I've never had spaghetti squash, but have been wanting to try it. This
looks good.

Spaghetti Squash Casserole

(Dr. Weil.com)
Description Spaghetti squash may look funny, but it's chock full of
vitamins
and minerals, especially carotenes - so don't be afraid to try it. This
vegetarian casserole is low in calories and fat, and very satisfying as a
main
dish. Add a mixed green salad and some whole grain bread and you've got a
great meal.

1 spaghetti squash
2 large carrots, diced
2 stalks celery, diced
1 large yellow onion, diced
1 red bell pepper, diced
2 tablespoons extra-virgin olive oil
1 large can (28 ounces) crushed tomatoes
Red pepper flakes
1 teaspoon dried basil
1/2 teaspoon dried oregano
Pinch of ground allspice
3 cloves garlic, chopped
3/4 pound part-skim mozzarella
1/2 cup grated Parmesan cheese

Place the spaghetti squash in a large pot of water (it should float) and
bring to a boil. Lower heat, cover and boil gently for 50 minutes.

Another option is to bake the squash first. Cut it lengthwise and place
the halves skin-side down in a baking dish with an inch of water. Cover
the dish with foil and bake at 350 F for about 45 minutes, or until meat
istender.

While squash is cooking, peel and slice the carrots, celery, onion and
bell pepper.

Heat olive oil in a skillet and add the onion and carrot, with some water
to prevent sticking. Saute over medium heat for 5 minutes. Add remaining
vegetables with some red pepper flakes and a dash of salt, if desired.
Saute, stirring frequently, till vegetables are barely tender, about 10
minutes.

Add crushed tomatoes, basil and oregano to taste, and a sprinkle of ground
allspice. Squeeze in 2-5 cloves of garlic. Simmer uncovered for 15
minutes. Meanwhile, grate the mozzarella and Parmesan.

Remove squash from pot or oven and allow to cool until you can handle it.
If it is whole, cut it in half lengthwise, then remove seeds with a spoon
and squeeze any excess water out of meat.

Remove meat and break it up into strands with a fork or potato masher. Mix
squash well with vegetables and put half in the bottom of a large baking
dish. Top with half the cheeses, the rest of the squash, and then the rest
of the cheeses.

Bake for 30 minutes or until cheese is bubbly and slightly browned. Let
cool 15-20 minutes before serving. Serves 8

Nutrients Per Serving Calories: 266.6 Protein: 16.9 grams Fat: 13.1 grams
Saturated Fat: 6.4 grams Monounsat Fat: 5.2 grams Polyunsat Fat: 0.8 grams
Carbohydrate: 22.4 grams Fiber: 4.9 grams Cholesterol: 27.9 mg Vitamin A:
7,879.7 IU Vitamin E: 1.5 mg/IU Vitamin C: 57.9 mg Calcium: 476.1 mg
Magnesium: 49.3 mg


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