I've mentioned before that I've had biweekly visits to a dietitian for over a year now. Not only does she provide the accountability I need, but she also gives me tons of new recipes to try so I never get bored with my low-carb "health" food.
She had given me a recipe adapted by Evolution Nutrition for Spaghetti Squash Mac 'n Cheese. I have adapted this recipe to make it my own and to kick up the protein in it. It's quite similar to the recipe found on PopSugar.
Ingredients
2-3 lb spaghetti squash
cooking spray
1 Tbsp olive oil
1 Tbsp whole-wheat flour (regular flour works too)
1 C low-fat milk
1 C reduced fat cheddar, shredded
1/2 C grated parm
1 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
1/2 tsp red pepper flakes
1/2 can of kidney beans, drained
taco chicken* (see below for recipe)
Directions
Preheat the oven to 350 degrees. Cut a spaghetti squash in half, lengthwise, and scoop out the seeds. Spray the cut side with cooking spray and place cut side down on a cookie sheet also sprayed with cooking spray. Roast for an hour. Let cool until handleable. Fork shred the squash into a bowl and set aside.
In a sauce pan on medium heat, heat oil and whisk in flour. Whisk in milk until heated through. Lower heat and whisk in cheese, stirring until melted. My cheese never completely "melted," but no worries - it should work out in the end! Stir in spices until well mixed.
Pour sauce over spaghetti squash. Pour in beans and chicken. Mix well. Pour into a casserole dish and bake at 350 degrees for approximately 15 minutes or until bubbling. This easily makes 4 servings.
Taco Chicken
Drop in a couple of boneless, skinless chicken breasts into a crockpot. They can be defrosted or frozen. Pour in a jar of salsa, whatever is your favorite flavor. Set on low for 6-8 hours. Fork shred and use in quesadillas, tacos, casseroles, over salad... almost anything!
Happy Couponing!
-Coupon Mama Massachusetts
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