French Onion-Stuffed Spaghetti Squash

Substances

  • 1 (2 1/2 pound) spaghetti squash, halved lengthwise and seeded
  • ½ teaspoon salt, divided
  • ½ teaspoon floor pepper, divided
  • 2 tablespoons extra-virgin olive oil
  • 1 massive onion, quartered and thinly sliced
  • ½ cup low-sodium vegetable or hen broth
  • 3 cloves garlic, minced
  • 1 ¼ teaspoons dried thyme
  • 1 (15 ounce) can low-sodium cannellini beans, rinsed
  • 1 ¼ cups shredded Gruyère cheese
  • Chopped parsley for garnish (Non-obligatory)

Instructions

  1. Place rack in higher third of oven. Preheat to 450°F.

  2. Place squash cut-side down in a microwave-safe dish and add 1/4 cup water. Microwave, uncovered, on Excessive till the flesh is tender, 10 to 12 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven till tender, 40 to 50 minutes.) When cool sufficient to deal with, scrape the squash from the shells into a big bowl. Add 1/4 teaspoon every salt and pepper; stir to mix.

  3. In the meantime, warmth oil in a big skillet over medium warmth. Add onion and prepare dinner, stirring, till softened and starting to brown about 5 minutes. Add broth, garlic, thyme and the remaining 1/4 teaspoon every salt and pepper. Prepare dinner, stirring, till the onions are very delicate and the liquid has evaporated, about 5 minutes extra. Switch to the bowl with the squash; stir in beans and 1 cup cheese.

  4. Place the squash shells on a big rimmed baking sheet. Divide the filling between the shells and sprinkle with the remaining 1/4 cup cheese.

  5. Bake till sizzling and the cheese has melted, about 10 minutes. Flip the broiler on Excessive and broil till the cheese begins to brown, about 2 minutes extra. Sprinkle with parsley earlier than serving, if desired.

Initially appeared: EatingWell.com, February 2023

Vitamin Info (per serving)

370 Energy
19g Fats
35g Carbs
17g Protein

Vitamin Info
Servings Per Recipe
4
Serving Measurement
1/4 squash (about 1 1/4 cups filling)
Energy
370
% Day by day Worth *
Complete Carbohydrate
35g

13%

Dietary Fiber
8 g

29%

Complete Sugars
9g
Protein
17g

34%

Complete Fats
19g

24%

Saturated Fats
8 g

40%

Ldl cholesterol
37mg

12%

Vitamin A
756IU

15%

Vitamin C
12mg

13%

Vitamin D
8 IU

2%

Vitamin E
1mg

9%

Folate
30mcg

8%

Vitamin Okay
4mcg

3%

Sodium
652mg

28%

Calcium
442mg

34%

Iron
3mg

17%

Magnesium
93mg

22%

Potassium
583mg

12%

Zinc
3mg

27%

Vitamin B12
1mcg

42%

Vitamin data is calculated by a registered dietitian utilizing an ingredient database however ought to be thought of an estimate.

* Day by day Values (DVs) are the beneficial quantities of vitamins to devour every day. P.c Day by day Worth (%DV) discovered on diet labels tells you ways a lot a serving of a selected meals or recipe contributes to every of these complete beneficial quantities. Per the Meals and Drug Administration (FDA), the each day worth relies on a regular 2,000 calorie food plan. Relying in your calorie wants or you probably have a well being situation, you could want roughly of explicit vitamins. (For instance, it’s beneficial that individuals following a heart-healthy food plan eat much less sodium every day in comparison with these following a regular food plan.)

(-) Data will not be at present out there for this nutrient. If you’re following a particular food plan for medical causes, make sure to seek the advice of together with your main care supplier or a registered dietitian to higher perceive your private diet wants.

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