![Broccoli-Cheddar Spaghetti Squash Casserole](https://cdn.statically.io/img/www.eatingwell.com/thmb/KXfVasZMN_fow__oRRUmKiYefIo=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/broc-ched-spag-squash-cass-1244-43b3183722ab4727bb5429689bb9ee02.jpg)
Ingredients
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1 3-pound spaghetti squash, halved lengthwise and seeded
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½ teaspoon salt, divided
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½ teaspoon ground pepper, divided
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2 tablespoons extra-virgin olive oil
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½ cup chopped onion
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4 cups coarsely chopped broccoli
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2 large cloves garlic, minced
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1 cup reduced-fat milk
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2 tablespoons cornstarch
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1 ½ cups shredded extra-sharp Cheddar cheese, divided
Directions
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Preheat oven to 400°F. Lightly coat an 8-inch-square baking dish with cooking spray.
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Place squash halves cut-side down in a microwave-safe dish. Add 2 tablespoons water. Microwave on High until the squash is tender, 10 to 15 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.) When cool enough to handle, use a fork to scrape the squash flesh into a medium bowl. Season with 1/4 teaspoon each salt and pepper.
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Meanwhile, heat oil in a large skillet over medium-high heat. Add onion and cook, stirring, until softened and starting to brown, 2 to 3 minutes. Add broccoli and cook, stirring, until tender, 4 to 5 minutes. Add garlic and cook, stirring, for 1 minute.
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Whisk milk, cornstarch and the remaining 1/4 teaspoon each salt and pepper in a measuring cup. Add to the pan along with 1 1/4 cups cheese. Cook, stirring, until thickened and the cheese is melted, 1 to 2 minutes more. Remove from heat and stir in the squash flesh. Transfer to the prepared baking dish and sprinkle with the remaining 1/4 cup cheese. Bake until heated through and browned in spots, 15 to 18 minutes. Let rest for 10 minutes before serving.
Nutrition Facts (per serving)
262 | Calories |
16g | Fat |
22g | Carbs |
11g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Serving Size scant 1 cup | |
Calories 262 | |
% Daily Value * | |
Total Carbohydrate 22g | 8% |
Dietary Fiber 4g | 14% |
Total Sugars 8g | |
Protein 11g | 22% |
Total Fat 16g | 21% |
Saturated Fat 7g | 35% |
Cholesterol 31mg | 10% |
Vitamin A 988IU | 20% |
Sodium 445mg | 19% |
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.