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Create a delicious low-carb pasta alternative using perfectly roasted spaghetti squash filled with savory Italian sausage and melted cheese. This hearty dish delivers classic Italian comfort food flavors while keeping carbohydrates low, making it ideal for keto and low-carb eating plans.
Years of testing have shown that proper roasting technique is crucial for achieving the ideal pasta-like consistency in spaghetti squash.
Key Components
- Spaghetti Squash: Choose 2-3 pound size
- Ground Italian Sausage: 85% lean preferred
- Fresh Mozzarella: Select low moisture type
- Parmesan Cheese: Grate just before using
- Yellow Onion: Small, uniform dice
- Garlic Cloves: Fresh minced
Preparation Method
- 1. Prepare the Squash:
- Split squash lengthwise with sharp knife. Remove seeds, drizzle with olive oil, season with salt and pepper. Place cut-side down on lined baking sheet. Roast at 400°F for 35-40 minutes until tender.
- 2. Cook the Sausage:
- Brown sausage in large skillet over medium-high heat. Remove with slotted spoon. Cook diced onion in remaining fat until golden, 5-7 minutes. Add garlic, cook briefly until aromatic.
- 3. Make the Sauce:
- Combine sausage with onion mixture. Add marinara and seasonings. Simmer until thickened, 10-15 minutes. Adjust seasoning to taste.
- 4. Prepare Squash Strands:
- Let squash cool slightly. Scrape flesh into strands with fork, leaving thin shell. Season strands.
- 5. Final Assembly:
- Mix squash with half the sausage mixture. Fill shells, top with remaining sauce. Add mozzarella and parmesan. Broil until cheese browns, 3-5 minutes.
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Storage Instructions
Allow dish to rest 5 minutes before serving. For advance prep, cook squash and prepare filling up to 2 days ahead, storing components separately in refrigerator. Reheat assembled dish at 350°F for approximately 20 minutes.
Serving Suggestions
- Classic garlic bread
- Fresh Caesar salad
- Garlicky green beans
- Parmesan roasted broccoli
- Garden salad
- Italian bread
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Temperature Tips
Watch carefully during broiling step to prevent cheese from burning. If top browns too quickly, lower oven rack and switch to bake setting. Cover with foil when reheating leftovers until final few minutes.
This recipe proves healthy dishes can deliver satisfying Italian flavor. Perfect for family dinners or weekly meal prep while maintaining nutritious eating goals. Careful preparation ensures the best possible texture and taste.
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Recipe Notes
Practice helps perfect both technique and timing with this dish. Focus on proper squash preparation and thoughtful assembly. Experience shows that attention to detail during each step produces consistently excellent results.
Frequently Asked Questions
- → What makes a great spaghetti squash?
- Seek firm, heavy, golden-yellow squash.
- → How should leftovers be stored?
- In a sealed container, refrigerate for a max of 3 days. Warm it up in the oven when ready to eat.
- → Can I prep in advance?
- Sure, just keep each part separate until right before you bake it.
- → Can I freeze this creation?
- You can certainly freeze assembled, unbaked squash for approximately 2 months.
- → Another sausage choice perhaps?
- For sure, mild or hot Italian sausage, whatever your preference is, will work.