Ingredients
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1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
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¼ cup water
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2 tablespoons extra-virgin olive oil
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1 medium onion, chopped
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4 cloves garlic, minced
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10 ounces mushrooms, sliced
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2 cups crushed tomatoes
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1 teaspoon Italian seasoning
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½ teaspoon ground pepper, divided
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¼ teaspoon crushed red pepper
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¼ teaspoon salt, divided
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¼ cup grated Parmesan cheese
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1 cup shredded part-skim mozzarella cheese, divided
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½ cup part-skim ricotta cheese
Directions
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Position rack in upper third of oven; preheat to 450 degrees F.
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Place squash cut-side down in a microwave-safe dish and add water. Microwave, uncovered, on High until the flesh is tender, 10 to 12 minutes. (Alternatively, place squash cut-side down on a large rimmed baking sheet. Bake at 400 degrees F until tender, 40 to 50 minutes.)
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Meanwhile, heat oil in a large skillet over medium heat. Add onion and garlic; cook, stirring, until starting to soften, 3 to 4 minutes. Add mushrooms and cook, stirring, until the vegetables are tender and starting to brown, about 5 minutes more. Add tomatoes, Italian seasoning, 1/4 teaspoon pepper, crushed red pepper and 1/8 teaspoon salt. Cook until heated through and the flavors have blended, 1 to 2 minutes. Remove from heat and cover.
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Use a fork to scrape the squash from the shells into a large bowl. Stir in Parmesan, the remaining 1/4 teaspoon pepper and the remaining 1/8 teaspoon salt. Place the shells cut-side up on a large rimmed baking sheet. Spoon one-fourth of the squash-Parmesan mixture into each shell. Layer one-fourth of the tomato mixture on top, then sprinkle 1/4 cup mozzarella into each shell. Dollop 1/4 cup ricotta over the mozzarella. Repeat with the remaining squash mixture, tomato sauce and mozzarella.
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Bake the squash lasagnas for 15 minutes. Turn the broiler to high and broil, watching carefully, until the cheese starts to brown, 1 to 2 minutes. Cut each lasagna in half to serve.
Nutrition Facts (per serving)
350 | Calories |
18g | Fat |
34g | Carbs |
18g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1/4 squash per person | |
Calories 350 | |
% Daily Value * | |
Total Carbohydrate 34g | 12% |
Dietary Fiber 7g | 25% |
Total Sugars 15g | |
Protein 18g | 36% |
Total Fat 18g | 24% |
Saturated Fat 7g | 34% |
Cholesterol 32mg | 11% |
Vitamin A 977IU | 20% |
Vitamin C 20mg | 23% |
Folate 72mcg | 18% |
Sodium 723mg | 31% |
Calcium 432mg | 33% |
Iron 3mg | 17% |
Magnesium 75mg | 18% |
Potassium 988mg | 21% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.