Weekly Recipe #272: Spinach and Artichoke Stuffed Spaghetti Squash

By Hillary Argyle, Dietetic Intern [University of Minnesota]

In the autumn, I love to incorporate squashes of all varieties into my meals! Spaghetti squash is a delicious substitute for pasta that is full of the B vitamins, vitamins A and C, and several essential minerals.

The greek yogurt and chicken pack this meal with protein while the peppers, spinach and squash give you a few servings of vegetables and a wide variety of nutrients.

Spinach and Artichoke Stuffed Spaghetti Squash

Serves 2

Ingredients:

• 1 large spaghetti squash
• 2 tbsp. olive oil
• 1 small onion, diced
• 1 red bell pepper, diced
• 2 cups shredded chicken
• One 14.5-oz. can artichokes, drained
• One 10-oz. package frozen spinach, thawed
• 1 cup plain nonfat greek yogurt
• 1 tbsp. Italian seasoning
• Salt and pepper
• 1/2 cup shredded Parmesan cheese

Directions:

1. Preheat oven to 415 degrees.
2. Cut spaghetti squash in half lengthwise. Scoop out seeds and pulp from middle.
3. Drizzle each half with 1 tablespoon olive oil and a sprinkling of salt and pepper.
4. Place squash on baking sheet and roast for 35 minutes or until flesh of squash can be easily scraped with a fork.
5. While squash is cooking, add 1 tablespoon olive oil to a large pan and cook diced onions until they are soft.
6. Add red pepper and cook until all vegetables are soft.
7. Remove from heat, add chicken, artichokes, chopped spinach, greek yogurt, Italian seasoning and stir well to combine ingredients.
8. Once squash is done, scrape the sides of the squash to fluff the “noodles.”
9. Divide the spinach and artichoke mixture among the two halves of the squashes and add 1/4 cup parmesan cheese to each half.
10. Place squash back into the oven for about 10 minutes or until cheese is melted and heated through.
11. Remove from oven and enjoy!

Tips:

• Drain and rinse the artichokes before using them, this will eliminate most of the salt.
• Prepare a few squashes at one time – this dish is just as good reheated the next day!

Nutrition Information:

Per serving: 376 calories, 14 g total fat, 5 g saturate fat, 36 g protein, 30 g carbohydrates, 9 g fiber, 560 mg sodium