HEART HEALTHY RECIPE (DINNER): SPAGHETTI SQUASH AND SOY SAUSAGE CASSEROLE

·         1 whole spaghetti squash (about 4 pounds)

·         12-16 ounces of Italian style soy sausage crumbles

·         2 TBSP parmesan cheese light

·         ¼ tsp. pepper

·         ½. tsp. onion powder

·         ½ tsp. garlic powder

·         ½ tsp. basil

·         1 can diced tomatoes (15 oz.)

·         10 ounces frozen chopped spinach

·         Cooking spray

1.      Preheat oven to 350˚

2.      Mist a 9x13 inch baking pan with non-stick cooking spray

3.      Cut squash in half lengthwise, scoop out seeds and place cut side down in baking pan

4.      Bake 45-50 minutes, until tender

5.      Remove squash from the oven and let cool slightly, then remove the squash from pan and using a fork scrape squash strings back into pan and spread out evenly

6.      Sprinkle 2 tablespoon parmesan cheese and ½ of the seasoning onto the squash

7.      Top with tomato, spinach and crumble sausage

8.      Sprinkle with remaining parmesan and seasoning

9.      Bake 20-25 minutes until heated through

Servings:  6

Serving size:  1/6^th of a 9x13 pan

Nutritional Information

Calories:  184

Fat:  4 g

Saturated Fat: 0 g                  TIP:              

Cholesterol:  0 mg                  You may cook the squash in the microwave.         

Sodium:  640 mg                    Poke 5-8 slits in the squash with a knife

Carbohydrate:  15 g               before microwaving.      

Fiber:  5 g

Protein:  18 g

"The Perfect Day"
By: Nanette Cameron, RD