Lean and Green Caprese Spaghetti Squash Nests


For the Nests:
– 1 medium spaghetti squash ~
reserve 2 cups cooked for recipe (4 Greens) – 1/4 tsp salt (1 Condiment)
– 1/4 tsp black pepper (1/2 Condiment)
– 1/4 tsp garlic powder (1/2 Condiment)
– 3 tbsp liquid egg whites (1 Condiment)

For the Filling:
– 1 cup cherry tomatoes ~ about 5.26 oz
– 1/4 tsp salt (1 Condiment)
– 1/4 tsp black pepper (1/2 Condiment)
– 4 oz reduced fat mozzarella cheese, shredded (1 Lean) 1/4 cup basil, chopped (1/2 Condiment)

DIRECTIONS: Oven Method for Spaghetti Squash
Preheat oven to 375. Wash spaghetti squash. With a sharp knife, slice spaghetti squash in half lengthwise. If the squash is too hard to cut, puncture several holes around the spaghetti squash and microwave for 3 to 5 min to soften a little. Let cool before cutting in half. Scoop out the seeds and stringy flesh. Spray lightly with cooking spray. Place squash cut side down. Bake for 40 to 45 min. Let cool. Shred the flesh into noodles with a fork. Reserve 2 cups for recipe.

Slow Cooker Method for Spaghetti Squash

Wash spaghetti squash. Puncture several holes around the spaghetti squash. Place the whole spaghetti squash in the slow cooker with 1 cup water. For a 3 to 4 lb medium squash cook on LOW for 5 to 6 hours or 3 to 4 hours on HIGH. Let cool for about 15- 30 min before slicing in half. Scoop out seeds. Shred flesh into noodles with a fork. Reserve 2 cups for recipe.

To make nests

1. Preheat oven to 400.
2. Spray a muffin pan with non-stick cooking spray. In a medium sized bowl, combine spaghetti squash, salt, pepper, garlic powder, and liquid egg whites.
3. Transfer 1/4 cup spaghetti squash to each muffin cup, pressing down on the bottoms and sides to form nests.
4. Place in preheated oven and bake 18 to 20 min.
5. Line a baking sheet with non-stick foil. Spread tomatoes on baking sheet. Spray with non-stick cooking spray. Add salt and pepper.
6. Bake for 15 to 20 min until tomatoes are soft. These can be put in the oven the same time as the spaghetti squash nests since they cook at the same temperature.

7. Scoop roasted tomatoes in each cup. Sprinkle 2 tbsp of cheese per cup. Bake for an additional 8 to 10 min or until cheese has melted. Let cool for a few min. Carefully from the tin.
8. Place on a serving platter. Sprinkle with fresh basil.

Lean & Green

Makes 2 Servings. Per serving – 1/2 Lean, 3 Greens, and 2.5 Condiments. Serve with an additional 1/2 Lean such as: 2.5 oz 93% lean ground beef/ steak, 3 oz chicken breast, 3 oz Jennie-O Sweet Italian turkey sausage (need 1/2 Healthy Fat), 3.5 oz shrimp, tilapia or 99% lean ground turkey (need 1 Healthy Fat)