This baked spaghetti squash and cheese recipe is a culinary and coronary delight! High in savory flavor and low in calories, this cheesy, comforting dish swaps noodles for the healthier spaghetti squash, resulting in a heart-healthy dish that skips the meat and calories without sacrificing taste. 

INGREDIENTS:

•             5 1/2 cups cooked spaghetti squash (from about 2 small)

•             1 tbsp. butter

•             1 tbsp. olive oil

•             1/4 cup minced onion

•             1/4 cup flour (can use 2 Tbsp. corn starch for gluten-free)

•             2 cups skim milk

•             1 cup fat-free chicken broth (vegetable broth for vegetarian)

•             8 oz. reduced-fat mild cheddar cheese

•             Salt and pepper, to taste

•             4 cups (about 4 oz.) baby spinach

•             1/8 cup grated Parmesan cheese

DIRECTIONS:

1. Preheat the oven to 375 degrees F.

2. Cut the squash in half lengthwise; remove and discard seeds. Place squash on a baking sheet. Bake until tender, about 1 hour. Separate the strands of squash with a fork and place in a medium bowl; discard shells. Maintain the oven temperature.

3. Heat butter and oil in a large saucepan over medium heat. Add onions and cook about 2 minutes. Stir in flour. Reduce heat to low and cook, stirring continually 3 - 4 minutes.

4. Add milk and chicken broth and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick, about 2 minutes stirring; season with salt and pepper.

Once it becomes thick, remove from heat, add cheddar cheese and mix well until cheese is melted.

5. Adjust salt and pepper to taste, add cooked spaghetti squash and baby spinach, pour into a baking dish and sprinkle Parmesan cheese on top. Bake until bubbly and golden 25 to 30 minutes.

NUTRITION INFORMATION

Yield: 7 servings, Serving Size: 1 cup, Calories: 165, Fat: 8 g, Protein: 10 g, Carb: 16 g, Fiber: 2 g, Sugar: 6.5 g, Sodium: 278.5 mg (without salt) Exchanges: 1 vegetable, 1 starch, 1 fat.

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