Aunt Rocky’s Lasagna Spaghetti Squash Casserole (Low Carb/Keto)

Spray a 7×11 inch glass baking pan with cooking spray, set aside.

Pierce spaghetti squash several times with a steak knife or ice pick. Place in microwave and cook in high power for 12–15 minutes, rolling it over every 5 minutes. You will know it’s done when it’s soft. Cooking time will vary with your microwave power.

While the spaghetti squash is cooking, prepare the meat layer. In a large skillet cook the Italian Sausage, breaking up lumps as it gets more cooked. When the meat is about halfway done, add the onions (do not drain the grease from the pan). Continue cooking until meat is done and onions are soft. Add garlic, cook 1 more minute.

Add marinara sauce, tomato paste, wine, and Italian seasoning, mix together well. Reduce heat to medium-low and allow to simmer while you make the cheese layer.

Break egg into a medium measuring cup, beat with a fork. Add ricotta and all remaining cheese layer ingredients. Whisk with fork until smooth. (No salt is added, as the cheese and sausage have plenty of salt already.)

By this time, the spaghetti squash should be done. Carefully remove it from the microwave, and slowly slice it in half lengthwise. Be careful of the hot steam coming out when you first cut the squash. You will only use one half of the squash for this recipe. Reserve the other half for another use (see tip).

Use a large spoon to remove the seeds from half of the squash. Use two forks to shred the squash into strands. You can scrape all of the squash meat from the shell, leaving a clean shell. Use a spoon to do that, if necessary. Transfer the shredded squash to the casserole dish. Use your hands to distribute the squash evenly in the pan, and pat down, making it level.

Dollop one half of the cheese mixture over the spaghetti squash, and spread as evenly as possible. Scoop the meat mixture into the baking dish next, distributing evenly. Add remaining cheese mixture, smoothing out to edges of pan.

Top with 1/2 cup of the creamy melt Italian blend (or Mozzarella). Bake for 40 minutes, or until top is beginning to turn golden. Remove from oven and allow to cool for at least 10 minutes before serving.

Garnish each serving with a sprinkling of fresh chopped parsley.

Notes:
• Aunt Rocky’s Chorizo and Spaghetti Squash Casserole also uses half of a spaghetti squash (see recipe on Tasty Kitchen). For an easy meal-prep day, make one batch of each casserole with your spaghetti squash, and you’ll end up with 14 meals. Or double this recipe and use a 9×13 pan for 16 servings.
• If you don’t eat pork, or can’t find Italian Sausage, substitute ground beef, and increase Italian seasoning in meat layer to 1 tsp; add 1/4 tsp. fennel.
• Nutrition estimates are based on My Fitness Pal’s online recipe analyzer. Brand names are included only to assure more accurate estimates. The recipe is stored on and available to MFP users for logging in their food diaries.
• For more Atkins/low carb/Keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes & Tips Group on Facebook, or follow me on Pinterest at auntrocky2.

Per serving: Calories 429, Total Fat 32 g, Saturated Fat 8 g, Sodium 540 mg, Potassium 206 mg, Total Carbohydrate 9 g, Dietary Fiber 1 g, Net Carbs 8 g, Sugars 2 g, Protein 26 g. Macros: 68% fat, 25% protein, 7% carbs.

© September 27, 2018 Roxana Lopez for Aunt Rocky’s.