Stuffed Spaghetti Squash

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This recipe makes 4 servings
Recipe Nutrition Info Comments 0
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  • 2 small squash, spaghetti
    halved lengthwise
  • 1 tablespoon oil, olive
  • 1 large pepper(s), red, bell
  • 1 cup(s) peas
    or frozen
  • 1/2 cup(s) scallion(s) (green onions)
  • 2 clove(s) garlic
  • 1 teaspoon oregano, dried
  • 1 teaspoon mint, dried
  • 1 1/2 cup(s) juice, tomato
  • 1 cup(s) couscous, 100% whole-wheat
  • 4 ounce(s) cheese, feta, reduced-fat


  • 1

    Place the squash halves, cut side down, on a microwave-safe plate. Microwave on high power for 10 to 12 minutes, or until the squash is easily pierced with a fork. Cool until easy to handle. Spoon out and discard the seeds. With a fork, separate the flesh into strands and place in a large bowl. Reserve the squash shells.

  • 2

    Preheat the oven to 350 F.

  • 3

    In a large no-stick skillet, warm the oil over medium heat. Add the peppers, peas, scallions, garlic, oregano, and mint. Sauté for 5 minutes, or until the vegetables are tender.

  • 4

    Stir in the tomato juice and bring to a boil. Stir in the couscous. Cover, remove from the heat and let stand for 5 minutes, or until the couscous is soft. Fluff with a fork.

  • 5

    Add the couscous mixture and the feta to the bowl with the squash. Toss to mix well. Divide among the reserved squash shells. Cover each shell with foil, place in a no-stick baking dish, and bake for 15 to 20 minutes, or until heated through.

Nutritional Information Amount Per Serving
  • Calories393
  • Total Fat11g
  • Saturated Fat5g
  • Sodium654mg
  • Carbohydrates65g
  • Dietary Fiber12g
  • Protein15g
  • Cholesterol25mg
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