Spaghetti Squash Casserole
Yield:: 6 servings
Spaghetti squash, also called vegetable spaghetti, is a unique summer squash. When the flesh is cooked and then scraped with a fork, the resulting strands resemble spaghetti pasta. Spaghetti squash has a tough, pale green or yellow exterior, and its spaghetti-like interior is golden in color with a firm, slightly crunchy texture. You can top it with tomato sauce (just like spaghetti pasta) or include it in a casserole such as this one.
- 1 medium spaghetti squash (about 8 to 9 inches in length)
- 1 Tablespoon olive oil
- 1 cup chopped onions
- 2 cups sliced mushrooms
- 2 cloves garlic, minced or pressed
- 1 teaspoon dried basil leaves
- ½ teaspoon dried oregano leaves
- 2 medium tomatoes, chopped
- ½ pound reduced-fat regular tofu (firm), rinsed, patted dry, and well mashed
- 1 cup dry or fresh whole grain bread crumbs, packed (see The Cook's Secrets below)
- ¼ cup minced fresh parsley, or 1½ Tablespoons dried parsley flakes
- 1 teaspoon salt, or to taste
- 1/s teaspoon ground black pepper, or to taste
- ½ cup Red Star Vegetarian Support Formula nutritional yeast flakes
- 1 to 2 Tablespoons olive oil
- Preheat the oven to 450°F. Mist a baking sheet with nonstick cooking spray, and set it aside. Mist a wide, shallow, 2-quart casserole dish with nonstick cooking spray, and set it aside.
- Carefully slice the spaghetti squash in half lengthwise. Scoop out the seeds with a large spoon, and discard them. Place the squash, cut side down, on the prepared baking sheet Bake it for 35 to 45 minutes , or until tender when pierced with a fork. Let the squash cool until it can be comfortably handled. Then scrape out the flesh with a fork, and place it in a very large mixing bowl. Reduce the oven heat to 400°F.
- Meanwhile, place 1 tablespoon of olive oil in a large skillet, and heat it over medium-high. When the oil is hot, add the onion and saute it for 5 minutes. Add the mushrooms, garlic, basil, and oregano, and saute for 5 minutes longer. Add the tomatoes and continue to saute until the tomatoes are softened and most of the liquid has evaporated.
- Place the remaining ingredients except the nutritional yeast flakes and remaining I tablespoon of olive oil in the mixing bowl with the squash. Add the sauteed vegetables and herbs, and mix until everything is thoroughly combined.
- Pack the mixture into the prepared casserole dish, and smooth out the top. Sprinkle the nutritional yeast flakes over the casserole, and drizzle the remaining olive oil over the top.
- Bake the casserole uncovered for 40 minutes, or until it is golden brown, bubbly, and hot.
- The Cook's Secrets:
- To make fresh bread crumbs, whirl torn pieces of bread in a food processor fitted with a metal blade until they are finely crumbed.
- For dry bread crumbs, prepare fresh bread crumbs as directed above. Then spread the crumbs in a thin layer on a dry baking sheet. Place the crumbs in a preheated 200°F oven until they are dry, about 1 hour. Measure out the amount you need, and store any leftover crumbs in an airtight container at room temperature. Alternatively, purchase packaged whole wheat bread crumb s. They are available in natural food stores and many supermarkets
Calories: 214 Fat: 9 gm Carbohydrates: 23 gm Protein: 13 gm