Spaghetti squash boats are satisfying, inexpensive and low in carbs and calories while being loaded with flavor and nutritional value. If you are trying to reduce your intake of carbs and calories you have to consider adding this single dish and healthy meal to your low carb diet.
Spaghetti Squash Boats with Sausage and Broccoli are a Hearty and Healthy Meal that is a fun and flavorful twist on traditional pasta. Spaghetti squash is used as a replacement for pasta and is transformed into edible boats, filled with savory sausage, tender broccoli and cheese. It’s a delicious healthy meal that’s both satisfying and nutritious and can be part of a successful weight loss routine.
What if i told you there is a versatile and nutritous food available year round that is packed with vitamins and low in calories and carbs? While walking through the produce section of your supermarket, you have likely walked past spaghetti squash a thousand times. This underappreciated gourd is loaded with vitamins, antioxidants and fiber. Its neutral flavor makes it a terrific low carb substitute for pasta.
Anyone who knows anything about squash, understands that this will never taste like traditional pasta. You cannot view spaghetti squash as a replacement for pasta but a healthy option to prepare in many of the ways you would serve spaghetti. As is the case with traditional spaghetti, there are countless ways you can prepare spaghetti squash. Spaghetti squash works well with many sauces, cheeses and vegetables as is traditional pasta. In this recipe, the long strands of “noodles” are baked with chicken or turkey sausage, broccoli and cheese for a dish that is fun, pleasing to the eye and beneficial to your waistline.
Why is it called Spaghetti Squash?
The botanical name for spaghetti squash is cucurbita pepo. Many who have not tried this delicious squash wonder how it became known as spaghetti squash. The reason is quite simple, when the squash is cooked, it’s flesh easily separates into long thin strands resembling spaghetti.
When is Spaghetti squash in season?
This is a winter squash harvested from early fall until December. Fortunately this versatile squash is available all year. Intrigued? Keep reading for our spaghetti squash recipes.
How to cook Spaghetti Squash Boats with Sausage and Broccoli.
Spaghetti squash consists of a thick outer skin and hard inner flesh. You will find it extremely difficult to cut. Please be careful and use proper knife skills when cutting the spaghetti squash in half to clean out the seeds. If you run into difficulty when attempting to cut the vegetable in half, you can prick the skin with a fork and microwave 5 minutes to soften. After cutting in half, use a spoon to remove the seeds prior to baking.
After baking, allow the spaghetti squash to cool slightly prior to removing the flesh from its shell. It should be soft with a spaghetti like texture. The remaining ingredients to the filling can then be combined with the spaghetti squash. Upon combining all ingredients, the filling can be placed into the two shells and they are ready to bake. When done, serve with a side salad for a hearty, low cost and healthy meal.
The preparation time for this dish is a bit longer than most recipes we offer on this site. For many, this dish would be appropriate for a weekend meal. Alternatively, if you plan ahead you can roast the spaghetti squash ahead of time, then simply fill and bake for an easy weeknight meal.
Are Spaghetti Squash Healthy?
Spaghetti squash is a low-calorie food. Its fiber content makes it filling. Since people use it as a substitute for high-calorie foods, it can be a valuable part of a weight-control regimen. WebMD advises that A one-cup serving contains:
Sugar: 4 grams
Calories: 42
Protein: 1 gram
Fat: 0 grams
Carbohydrates: 10 grams
Fiber: 2 grams
Spaghetti squash boats with sausage and broccoli are filling but low in calories and carbs. With less than 500 calories per serving and 35 grams of protein and more fiber and nutritional value than traditional pasta, these spaghetti squash boats would assist with anyone’s weight loss routine or to anyone seeking to reduce their carb intake. In summary, we believe that spaghettii squash boats will be a satisfying and healthy addition to your dinner schedule.
Additional Spaghetti Squash Recipes
We adore this amazing squash and have additional spaghetti’s squash recipes to share! Give them both a try and let us know how you enjoyed them, or tell us how you enjoy spaghetti squash! This Buffalo chicken stuffed spaghetti squash add some ZING to your meal. Don’t let anyone tell you squash is too bland or too sweet ever again.
Buffalo Chicken Stuffed Spaghetti Squash
Cooks in 70 minutesDifficulty: MediumA healthy option to get your fix of buffalo chicken without the fat!
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Spaghetti Squash Boats Stuffed with Sausage and Broccoli
2
servings15
minutes50
minutesStuffed spaghetti squash boats are light and loaded with flavor. Who said eating healthy had to be boring.
Ingredients
1 spaghetti squash halved lengthwise. Remove all seeds.
5 Cups chopped broccoli
1 Link chicken or turkey sausage defrosted and sliced
1 Small onion chopped
4 Cloves garlic minced
1/2 Tsp oregano
1/2 Tsp basil
Salt and black pepper to taste
1 Cup shredded part-skim mozzarella
Pecorino Romano cheese
Directions
- Preheat oven to 400 degrees.
- After carefully cutting lengthwise, place spaghetti squash halves in a microwave safe dish, cut side down. Add 2 1/2 tablespoons of water to the bottom of the dish. Place in microwave for 10 minutes.
- Once done, place spaghetti squash in a rimmed baking dish. You may line the baking dish with parchment paper for easier clean-up. Place in oven and bake for 35-45 minutes or until squash is tender. Cooking time will depend on the size of the squash. Be careful not to overcook as you do not want the spaghetti squash to get too mushy.
- Meanwhile, heat 1 tbs of oil and sauté sliced sausage in a cooking pan until cooked through. Set aside.
- In the same pan, add just enough water to lightly cover the bottom of the pan and heat to boiling. Add broccoli, cover and steam for 4 minutes. Drain and set aside.
- Heat 1 tbs of oil in same pan. Add onion and cook for 1 minute on medium heat before adding garlic. Continue to cook until onion is translucent. Add the cooked broccoli and sausage back to the pan along with oregano, basil, salt and black pepper. Mix together.
- Once squash is done, use a fork to rake the spaghetti squash from the shells and add to a large bowl. Add broccoli and sausage mixture to this bowl.
- Add 3/4 cup of the mozzarella cheese into the bowl and stir well. Evenly divide the mixture and place into the spaghetti squash shells. Top with the remaining mozzarella cheese and a sprinkle of pecorino romano cheese. Bake on lower rack at 350 for 10 minutes.
- Turn oven to high broil. Place baking dish on the middle rack. We do not want the cheese to burn. Watch carefully. Cook until cheese begins to brown.
Recipe Video
Notes
- If you are unable to cut the squash in half before putting into the microwave, put in the microwave whole for the five minutes This will help soften the skin so you may then cut lengthwise and proceed cooking in the oven as recommended above. Doing it in this manner may add a little more time to cooking.
- There are a wide variety of flavored chicken or turkey sausages available. Please feel free to experiment with your favorite and please let us know what you tried and the result.
- We used mozzerella cheese but feel free to use any cheese that melts well. This could include monterey, manchego, mild provolone or any cheese you like. Please let us know your favorite!
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