Thursday, February 10, 2011

Spaghetti Squash n Cheese

The other night for dinner I made a healthier version of mac and cheese. It didn't go over too well, but I think that the squash I used had something to do with it. It was a bit bitter. Also, I didn't melt the cheese enough, so it wasn't as spread out as it could have been. I will do better next time, but for now, here it is:

Spaghetti Squash n Cheese


1 spaghetti squash
7.5 - 8 oz. low-fat cheese (shredded works best)
2 tablespoon lower fat margarine (like Country Crock)
2 tablespoons whole wheat flour
2 tsp mustard or 1/4 tsp mustard powder
salt and pepper to taste
2 cups skim milk
3/4 tsp Worcestershire sauce
1/2 small onion or 1/4 cup dehydrated onion
1 slice whole wheat bread, toasted


      Preheat oven to 350 F. Cut spaghetti squash in half, remove seeds and stringy parts. Place skin up on a cookie sheet, cook until you can penetrate skin with a fork. Raise heat in oven to 375 F. Melt margarine in a 2 or 3 quart saucepan then add flour, mustard, salt and pepper (if using dehydrated onion add it here). Add milk and cook until thickened, stirring constantly. Add onion, Worcestershire sauce and cheese, stir until melted. Pour over squash, crumble toast on top. Bake for 30 minutes. Makes approximately 6 1 cup servings. Is it 4 PP per serving. 
     The original recipe called for 4 1/2 tbsp of flour and 3 cups milk. I used the 3 cups milk and only 2 tbsp flour, it was liquidy. I thought it better to lower the milk rather than up the flour, but you can make that decision for yourself. Changing the above ingredients will most likely affect the PP value.

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