Spaghetti squash hash, only 50 calories and 10 grams of carbs per 1 whole cup, is a tasty way to fill up... without bulking up ;)
This recipe has that satisfying comfort food feel, without the comfort food calories!!
Serve this with a savory breakfast or as a simple side dish.
Difficulty level: beginner
equipment needed: none
prep time: 10 minutes
cook time: almost 2 hours
nearly all of this is oven time, so almost completely hands off.
What you need:
- 1 medium spaghetti squash cut in half lengthwise
- 1 medium onion (1.5 -2 cups raw) cut in half lengthwise the sliced into very thing half rings.
- 1/2 tbsp avocado oil (for onions)
- 1 tbsp avocado oil for hash
- 2-4 tbsp broth/stock
- 3/4 tbsp salt divided into 3
- 1/2 tsp onion powder divided into 2
- pepper to taste
- 1 vegan "egg"= 1 tbsp flax meal + 2 tbsp hot water combined and set aside
what to do:
- on a large baking sheet place squash halves in cold oven, cut side up.
- turn oven on to 460 degrees, bake 60 minutes, this ensures the squash "noodles" comes out just perfect, not mushy.
- preheat a 12" non stick pan on medium high heat, add 1/2 tbsp and onions, mix well
- saute for 8 minutes, at around the 4 minute mark, deglaze pan with 2 tbsp of broth/stock, mix well, continue to saute, repeat this one more time if onions begin to burn.
- sprinkle onions with 1/4 tsp salt, remove from heat and set aside
- take squash out, lower oven temperature to 425 degrees
- let squash cool 10 minutes, remove seeds, then use a spoon to scoop out all the flesh into a large Tupperware.
- lightly grease a large Pyrex baking dish (lasagna sized)
- in large Tupperware combine 3.5 cups packed spaghetti squash flesh, cooked onions, vegan egg, 1 tbsp avocado oil, 1/4 tsp salt and 1/4 tsp onion powder. combine well, then press into greased Pyrex baking dish, place in middle of oven and bake 25 minutes.
- remove from oven, flip the hash around and bake an additional 25 minutes.
- the hash should look nicely dark and caramelized when done.
- remove from oven, sprinkle with remaining 1/4 tsp each salt and onion powder , add pepper to taste.
this recipe needs a "careful addictive substance" label, just saying ;)