Spaghetti Squash with Chili
From: Heart-Healthy LivingSpaghetti squash is a low-calorie option to pasta in this delicious beef chili recipe. Try it for dinner some night.
Servings: 4 servings
Prep: 20 mins
Total: 1 hr 15 mins
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Ingredients
1 2-pound spaghetti squash
8 ounces lean ground beef
1/2 cup chopped onion
1 clove garlic, minced
1 14 1/2-ounce can diced tomatoes and green chiles, undrained
1 11-ounce can no-salt-added corn, drianed
1 8-ounce can no-salt-added tomato sauce
2 tablespoons no-salt-added tomato paste
2 teaspoons chili powder
1/2 teaspoon dried oregano, crushed
Fresh oregano leaves (optional)
Directions
1. Preheat oven to 350 degrees F . Halve the spaghetti squash lengthwise and remove seeds and membranes. Place squash halves, cut sides down, on a baking sheet. Bake for 45 to 50 minutes or until tender. Cool slightly. Using a fork, shred and separate the spaghetti squash into strands.
2. Meanwhile, for sauce: In a medium saucepan, cook ground beef, onion, and garlic until meat is brown and onion is tender. Drain off fat.
3. Stir in undrained tomatoes and green chiles, corn, tomato sauce, tomato paste, chili powder, and dried oregano. Bring to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until desired consistency.
4. Serve meat sauce with spaghetti squash. If desired, sprinkle with fresh oregano.
Microwave Directions for Squash
Place one squash half, cut side down, in a microwave-safe baking dish with 1/4 cup water. Cover and microwave on 100 percent power (high) for 5 to 8 minutes or until tender; remove and keep warm. Repeat with second half. Continue as directed.
Place one squash half, cut side down, in a microwave-safe baking dish with 1/4 cup water. Cover and microwave on 100 percent power (high) for 5 to 8 minutes or until tender; remove and keep warm. Repeat with second half. Continue as directed.
Nutrition Facts
Calories 326, Total Fat 13 g, Saturated Fat 5 g, Monounsaturated Fat 5 g, Polyunsaturated Fat 1 g, Cholesterol 43 mg, Sodium 395 mg, Carbohydrate 38 g, Total Sugar 11 g, Fiber 6 g, Protein 16 g. Daily Values: Vitamin A 0%, Vitamin C 42%, Calcium 10%, Iron 16%.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
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