Spaghetti Squash is SO healthy. It's also well liked by my family.
I cooked the spaghetti squash first in the microwave, which only takes 15 minutes. If you’re partial to roasting it in the oven, by all means do that. You can cook the squash earlier in the day and scoop out all of the strands to use later. This will make dinner prep easy-breezy.
Just before serving, sauté some onions, garlic and red bell peppers, then mix them with black beans, corn and enchilada sauce before scooping the mixture back into the shells of the squash. A couple of minutes under the broiler will make the cheese all melty and golden brown.
This recipe can easily be made vegan (use vegan cheese) or gluten-free (use gluten-free enchilada sauce, such as Hatch). I went the easy route and used a canned enchilada sauce, but making your own enchilada sauce is pretty darn easy.
A Helping of Healthy
There are more reasons to eat spaghetti squash besides its taste and texture. It’s a great choice when you’re looking for an easy way to replace more calorie-laden foods.
- One cup of spaghetti squash contains only 42 calories and 0.5 grams of fat. Pile it on to your plate!
- It’s a good source of Vitamins A, B6 and C, which are all powerful antioxidants.
- It’s a great source of potassium, which is good news for people with high blood pressure.
- If you’re following a low-carb diet, spaghetti squash may become one of your best friends. It has only 10 grams of carbs per 1 cup serving.
Enchilada Stuffed Spaghetti Squash
- 2 small (2 lb. each) spaghetti squash
- 2 tsp olive oil
- 1 yellow onion, chopped
- 1 red bell pepper, diced
- 2 garlic cloves, minced
- 1 tsp cumin
- 1 (14 oz.) can black beans (drained & rinsed)
- 1 c frozen corn kernels, defrosted
- 1¾ c enchilada sauce
- ½ tsp salt, or to taste
- ½ tsp ground pepper, or to taste
- ⅔ c grated Monterrey Jack cheese
- 3 tbsp minced cilantro
- Using a large, sharp knife, pierce a spaghetti squash in several places. Place the spaghetti squash in a glass baking dish and cook in the microwave on high for about 15 minutes, turning the squash halfway through cooking.
- Before handling, let the squash stand for 10 minutes. Cut it in half lengthwise and scrape out the seeds and fibers.
- Using a fork, twist out strands of the spaghetti squash flesh and place in a large bowl. Let stand at room temperature. Save the shells of the squash for stuffing later.
- Preheat the broiler.
- Heat the olive oil in a large nonstick skillet set over medium heat. Add the onion and cook until tender, about 5 minutes. Add the red bell pepper and cook until just tender, about 2 minutes. Add the garlic and cumin, and cook for 30 seconds.
- Stir in the spaghetti squash strands, black beans, corn and enchilada sauce, and cook until heated through, about 2 minutes. Season with salt and pepper.
- Scoop the spaghetti squash mixture into the spaghetti squash shells and top with the Monterrey Jack cheese.
- Place the stuffed spaghetti squash onto a baking sheet and place under the broiler. Cook until the cheese is melted, about 2 minutes.
- Sprinkle with cilantro and serve.