Spaghetti Squash & Zucchini Casserole

1 spaghetti squash (2 to 2 1/2 pounds)
1 medium zucchini (Italian squash), grated
1 C tomato sauce (or a 6 oz. can tomato paste + 2 oz. water)
1 t dried (or finely chopped fresh) basil
1 t dried oregano
1 t garlic powder (or 2 cloves finely chopped fresh garlic)
1/4 t fresh ground black pepper
1/4 t salt (optional)
serrano chili sauce or other hot pepper (optional)

Cut spaghetti squash in half lengthwise. Carefully scrape out seeds, but do not cut into the squash. While squash is cooking, preheat oven and prepare other ingredients.

There are two stages: the first stage can be done by microwave or stovetop. To microwave, place half squash in a dish with 1/4 C water, cover with plastic wrap and cook at high for 7 minutes. For stovetop, place half squash cut-side down in a pot with 2 inches of water, cover and boil for 20 minutes. Squash is now half cooked. With a fork, scrape out squash to produce spaghetti-like strands. The thin hard shell will become a baking dish, so be careful not to puncture it.

In a large bowl, add spaghetti squash strands, tomato sauce, grated zucchini and spices. Mix well and spoon into the shell (or a casserole dish), top with nutritional yeast, a little more garlic powder (and if desired, fat-free Parmesan substitute). Bake at 350° F. for 25 minutes or until done.

8 servings, each: Calories 95, Fat 0.186 g (1% cff), Carbohydrate 22.95 g, Protein 3.66 g (14%)

Return to Recipes

©2001 Dr. Neal Pinckney Healing Heart Foundation