Spaghetti squash& zucchini casserole`

 
                   Spaghetti Squash & Zucchini Casserole`
 
 Recipe By     : ak412@freenet.carleton.ca (Dr. Neal Pinckney)
 Serving Size  : 6    Preparation Time :0:35
 Categories    : Casseroles                       Vegetarian
                 Fatfree                          Vegetables
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    1                    Spaghetti Squash
    1      Med           Zucchini -- grated
    1      C             Tomato Sauce
    1      Tsp           Dried Basil -- finely chopped
    1      Tsp           Dried Oregano -- crushed
    1      Tsp           Garlic Powder -- or 2 cloves fresh
      1/4  Tsp           Black Pepper
      1/4  Tsp           Salt -- optional
 
 (This dish requires 20 minutes of baking, but the first part of the 
 preparation of the spaghetti squash can be done stovetop or microwave.
      
 Cut spaghetti squash in half length-wise. Carefuly scrape out seeds, but 
 do not cut into the body of the squash. While the  squash is cooking you 
 can prepare the other ingredients.
      
 Stovetop: place half squash cut side down in a pot with 2" (5 cm) water, 
 cover and boil for 20 minutes.
 Microwave: place half squash in a dish with 1/4 cup water, cover with 
 plastic wrap and cook at high (>600 watts) for 7 minutes.
      
 Squash is half cooked. With fork, scrape out squash to produce 
 spaghetti-like strands. A thin, hard shell will be left.
      
 In a large bowl, add spaghetti squash, tomato sauce, grated zucchini and 
 spices. Mix well and spoon into squash shell (or casserole dish), top with 
 nutritional yeast, a little more garlic powder (and, if desired, non-fat 
 grated parmesan cheese).
      
 Bake at 350 degrees F. (175 C.) for 20 minutes or until done.
        
 Serves 6. Each 8 oz (.25 l.) serving has 66 cal, less than  0.25 g fat.
      
 (This recipe was adapted from a sticker attached to a spaghetti squash by 
 Linden Associated Growers, Linden, CA.)  
       
 I served it with brown rice and fresh non-fat French Bread.  It would be 
 an ideal filling for a pita pocket or tortilla.
 
 Entered into MasterCook II by Reggie Dwork  reggie@reggie.com
 
 
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 NOTES : Cal  24
        Fat  0.2g
        Carbs  5.4g
        Dietary Fiber  0.9g
        Protein  1.1g
        Sodium  340mg
        CFF   7.7%