Stuffed Spaghetti Squash

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 1 hour 10 minutes

材料

2 small-medium spaghetti squash

4 teaspoons olive oil, (divided)

3 ½ teaspoons kosher salt, (divided)

1 teaspoon freshly ground black pepper, (divided)

3 cloves garlic, (minced)

1 small white onion (diced)

1 poblano pepper, (stemmed and diced)

1 pound lean ground chicken

2 tablespoons chili powder

2 teaspoons ancho chili powder

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon ground cumin

½ teaspoon paprika

½ teaspoon dried oregano

2 tablespoons tomato paste

½ cup water

1 (15-ounce) can black beans, (drained and rinsed)

1 cup shredded cheese

Chopped cilantro, diced red onions, diced avocados, and sour cream

手順

Preheat the oven to 425°F. Carefully slice the spaghetti squash in half lengthwise, then scoop out and discard the seeds and the insides using a spoon.

Drizzle ½ teaspoon olive oil over the cut-side of each spaghetti squash half and sprinkle each with ½ teaspoon salt and ¼ teaspoon ground black pepper.

Place the squash on the prepared baking sheet, cut side up, and bake in the oven for 40-45 minutes, until the squash is tender. Set aside to cool while you make the filling.

Heat the remaining 2 teaspoons of oil in a large sauté pan or deep skillet over medium-high heat. Add the garlic and cook for 30 seconds, until fragrant. Add the onion and poblano and cook for 4 minutes, until the onions start to become translucent.

Add the ground chicken, chili powder, ancho chili powder, garlic powder, onion powder, cumin, paprika, dried oregano, and the remaining 1 ½ teaspoons of kosher salt. Stir together to combine and cook for 8 minutes or until the chicken is fully cooked through.

Add the tomato paste and water. Stir together until the tomato paste is fully combined with the meat. Add the black beans and stir to combine. Remove the skillet from the heat.

Using a fork, scrape out the insides of the spaghetti squash to create noodles. Add the “noodles” to the skillet with the meat and toss together to combine.

Fill each of the squash cups with the mixture. Top each one with ¼ cup of shredded cheese.

Bake the squash for 10 more minutes until the cheese has fully melted, or broil for 2-4 minutes until melted.

Garnish each squash with cilantro, red onions, diced avocados, and a dollop of sour cream. Serve immediately.

栄養

• サービングサイズ: 1 squash half
• カロリー: 499 kcal
• 脂肪総量: 22 g
• 飽和脂肪: 7 g
• 不飽和脂肪: 13 g
• トランス脂肪: 0.1 g
• コレステロール: 120 mg
• ナトリウム: 2878 mg
• 炭水化物総量: 44 g
• 食物繊維: 14 g
• 糖質総量: 10 g
• タンパク質: 36 g