Spaghetti squash boats by Love & Zest are a meatless Monday comfort food combining budget-friendly ingredients like beans, cheese, broccoli, onions and squash. With plenty of fiber, vitamin A, and C we’re wishing you a bon voyage in the cooking of this dish.
Vegetarian Spaghetti Squash Boat Ingredients Directions Preheat oven to 375 degrees F. Cut spaghetti squash in half from top to bottom. Scoop out seeds and place flesh side down in large microwave safe bowl. Microwave for 7-8 minutes; allow to cool. Meanwhile, heat olive oil in cast iron skillet and sauté onions, peppers, garlic, and mushrooms together until softened. Season to taste with salt, pepper, and Italian seasonings. Stir in broccoli and cook for a few minutes to brighten green in color. Stir in black beans; remove from heat. Once spaghetti squash is cool enough to touch, carefully use a fork to scrape out spaghetti squash strands and transfer to a bowl. Toss spaghetti squash with cooked veggies and 1/4 cup cheddar cheese. Pour spaghetti squash mixture into spaghetti squash skins and top with remaining cheese. Bake in the oven at 375 degrees F for 8-10 minutes until cheese melts. Nutrition Information Serves: 2 | Serving Size: 1 boat Per serving: Calories: 384; Total Fat: 14g; Saturated Fat: 7g; Monounsaturated Fat: 2g; Cholesterol: 25mg; Sodium: 395mg; Carbohydrate: 52g; Dietary Fiber: 10g; Sugar: 4g; Protein: 19g Nutrition Bonus: Potassium: 994mg; Iron: 20%; Vitamin A: 16%; Vitamin C: 130%; Calcium: 33%
Kristina LaRue, RD, CSSD, LDN is a sports dietitian in Orlando, FL and co-author of the Flat Belly Cookbook for Dummies. She writes the food and nutrition blog, Love & Zest, where she shares recipes, life, and nutrition. Connect with her outside of the blog on Pinterest, Twitter and Instagram.
Photo courtesy of Kristina LaRue. Original recipe published on Love & Zest.
