Spaghetti Squash Bowl Recipe

Spaghetti Squash Burrito Bowls | Healthy Recipes

As summer winds down and fall gets closer we begin to see some new items in the grocery store, especially in the produce section. One of these items is a spaghetti squash. Spaghetti squash is a great vegetable because it can be used in so many different ways. Whether you’re looking for new side items to go with your meals or needing a new main dish this nifty vegetable is the way to go.

This recipe puts a spin on your typical burrito bowl by using a spaghetti squash instead of rice. What’s great about this recipe is that you can customize the ingredients to your liking by adding more or different vegetables for added flavor.

*To help cut back on sodium try using low sodium or no salt added black beans and tomato sauce, as well as a fresh salsa from the produce section.

Ingredients:

  • 2 Medium Spaghetti Squash
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  • 1 lb Lean protein (try ground chicken, turkey, or beef)
  • ½ cup chopped Yellow onion ( or red onion)
  • 2 cloves minced garlic ( about 2 tsp)
  • 2 small red bell peppers chopped
  • ½ tsp chili powder
  • ½ Cup salsa
  • ½ Cup tomato sauce
  • 14oz can black beans (rinsed and drained)
  • ½ Cup light Mexican cheese
  • Cilantro chopped for garnish (optional)

Directions:

1. Prepare the spaghetti squash by oven or microwave:

Oven Directions: Preheat oven to 400 degrees F. Line a baking sheet with foil or parchment paper and set aside. Cut spaghetti squash in half and scrape out seeds. Spray the squash with non-stick cooking spray. Sprinkle with salt and pepper, and lay cut side down on prepared baking sheet. Bake in preheated oven for 45 minutes, or until soft.

Microwave Directions: Cut spaghetti squash in half and scrape out seeds. Place squash cut-sides-down in a microwave-safe baking dish. Fill the dish with about 1 inch of water (¼ – ½ Cup). Microwave on high for about 10 minutes, or until you can easily pierce the squash with a fork.

2. While the squash is cooking, spray a skillet with non-stick cooking spray and heat on medium heat. Add ground protein of choice (turkey, chicken, or beef) and cook until no longer pink. Remove from skillet and set aside.

3. Add onion, garlic, bell pepper and other vegetables as desired to skillet. Sauté on medium heat until soft. Add chili powder, salsa, tomato sauce, and beans (if using) and stir. Add cooked protein back in and stir together.

4. Remove cooked spaghetti squash and let cool for about 5 minutes or until able to handle. With a fork carefully shred spaghetti squash strands without breaking the shell. Combine spaghetti squash strands with chicken mixture in skillet.

5. Fill each “boat” with 1/4 of the squash and meat mixture. Sprinkle 2 Tbsp cheese on top of each boat.

6. Bake boats for 5-10 minutes in oven, until cheese is melted and bubbly.

7. Garnish with cilantro (if using) and serve.

Dietitian Liz Quinn, RD
[email protected]

Liz Quinn, RD, has joined the bariatric program and will provide the outpatient nutrition counseling and guidance that are integral to the success of health behavior changes in the Optifast and bariatric surgical tracks. Additionally, Liz provides medical nutrition counseling (MNT) for weight management.