Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Casseroles Vegetables
Low Fat
Amount Measure Ingredient -- Preparation Method
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4 pounds spaghetti squash -- halved lengthwise
1 cup nonfat ricotta cheese
10 ounces package frozen chopped spinach -- thawed and
drained
1/2 cup Egg Beaters(R) 99% egg substitute
1 teaspoon Italian seasoning -- crushed
1/4 teaspoon salt
2 tablespoons grated Parmesan cheese
1/2 cup nonfat mozzarella cheese -- shredded
1 3/4 cups spaghetti sauce
1/2 cup part skim milk mozzarella cheese -- shredded
1. STOVETOP: In 6-quart Dutch oven over high heat, in boiling water, cook
squash 20 minutes or until fork-tender. Remove from water. Halve squash
lengthwise; remove seeds. MICROWAVE: Halve squash lengthwise. Scrape out
seeds. Place cut-side down on a microwave-safe dish and cook for about 20
minutes on HIGH or until fork-tender, turning over once and covering with
wax paper.
Cool squash slightly and with a fork separate into strands. Set
aside.
2. Meanwhile, in medium bowl, combine ricotta cheese, spinach, egg
beaters,
and seasonings; mix well. Spread evenly in a 13x9-inch baking dish coated
with cooking spray. Spread the Parmesan and nonfat mozzarella cheeses over
the spinach mixture.
3. In a large bowl, combine the squash and spaghetti sauce; toss to coat
well. Arrange squash mixture on spinach mixture; top with the part skim
milk mozzarella cheese. Cover with foil; bake at 375 F. for 30 minutes
or
until hot and bubbly. makes 6 servings.
per serving: 220 Kcal 5g fat (2g sat fat) 20% CFF 628mg Na 8mg
cholesterol
(17.3g PRO/5.3g FAT/30.2g CHO)
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NOTES : FAT: Substitute another 1/2 cup nonfat mozzarella cheese for the
part skim milk cheese. Add to the top of the dish during the last 5
minutes
of cooking. Remove from oven promptly when the cheese has melted.
per serving: 208 Kcal 4g fat (2g sat fat) 15% CFF 645mg Na 5mg
cholesterol
(17.7g PRO/3.8g FAT/ 30.6g CHO)
SODIUM: The spaghetti sauce is providing 39% of the Na. The salt is
providing 14%. Sodium from the combined cheeses is 23% of the total.
Using
all part skim milk mozzarella cheese will increase the fat per serving by
1.5g and decrease the sodium by 17mg.
