Spaghetti Squash Baked Lasagna – WLS Recipes

Steph Wagner

April 6, 2015

Spaghetti Squash Baked Lasagna – WLS Recipes

 

Spaghetti Squash Baked Lasagna - no pasta! Bariatric Friendly Recipes at www.foodcoach.me

 

In the world of squash, there are varying levels of starchy-ness. The lowest starch squashes are yellow squash and zucchini squash. These are awesome to roast or grill and pair with your protein. I also use them as noodles or in a lasagna. The highest starch containing squashes are acorn, butternut and pumpkin. These root vegetables have a much higher starch content and have to be used extremely rarely for a bariatric patient in the weight-loss time of his or her journey. The spaghetti squash is in the middle. It’s higher starch than yellow and zucchini, yet lower than the pumpkin, acorn and butternut squashes.

Thus – this is a great veggie to use on occasion when you’re ready for something new and exciting. There’s a little more work involved in a spaghetti squash so for me, I don’t make it often enough for it to break my diet anyway! Be sure to plan ahead for the time this recipe take. With roasting the squash for 30 minutes and then returning it back to the oven for another 15 or 20 minutes…be aware this is one of the more time consuming recipes on the site.

Weight loss surgery patients – you will love this. If you’ve had, or are going to have Gastric Sleeve, Gastric Bypass, Gastric Banding or the Duodenal Switch Surgeries, bookmark this recipe for when you miss lasagna and spaghetti. It’s a wonderful substitution!!

Spaghetti Squash Baked Lasagna - no pasta! Bariatric Friendly Recipes at www.foodcoach.me

Spaghetti Squash Baked Lasagna - WLS Recipes

Course: Main Dish
Cuisine: Italian
Servings: 6 servings
Calories: 201kcal
Author: Steph Wagner
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Ingredients

  • 1 (1 lb) spaghetti squash, halved and seeded
  • 5 sprays olive oil cooking spray
  • 1 lb lean Turkey Italian Sausage, ground or casings removed if links
  • 1 small onion, chopped
  • 2 cloves garlic, pressed or minced
  • 10 oz marinara sauce (lowest sugar you can find)
  • 1/2 cup light Ricotta cheese
  • 1/2 cup shredded part-skim mozzarella cheese

Instructions

  • Heat oven to 400F. Spray cut sides of spaghetti squash with olive oil or cooking spray. Place cut side down on a baking sheet and bake for 30 minutes.
  • Meanwhile, brown the turkey sausage with onions and garlic. Drain if needed. Add marinara sauce and stir to combine.
  • Remove from heat and stir in remaining 2 ingredients - ricotta and mozzarella.
  • Remove squash from the oven and scoop turkey sausage mixture into the wells of the sausage. (You may have extra meat sauce leftover. Refrigerate and heat up for a quick lunch!)
  • Return to oven and bake another 15 or 20 minutes. Remove from oven and let cool before serving. Cut into halves or thirds. I personally used my fork to scrape out the squash from the rind and eat it with the meat mixture.

Nutrition

Serving: 3oz | Calories: 201kcal | Carbohydrates: 10g | Protein: 18g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 49mg | Sodium: 1030mg | Potassium: 334mg | Fiber: 2g | Sugar: 6g | Vitamin A: 359IU | Vitamin C: 27mg | Calcium: 132mg | Iron: 8mg
Nutrition Facts
Spaghetti Squash Baked Lasagna - WLS Recipes
Amount Per Serving (3 oz)
Calories 201 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 4g25%
Cholesterol 49mg16%
Sodium 1030mg45%
Potassium 334mg10%
Carbohydrates 10g3%
Fiber 2g8%
Sugar 6g7%
Protein 18g36%
Vitamin A 359IU7%
Vitamin C 27mg33%
Calcium 132mg13%
Iron 8mg44%
* Percent Daily Values are based on a 2000 calorie diet.

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