Ingredients
3 Tbsp chopped onion
2 Tbsp flour
1/2 cup milk of choice
pinch of pepper
garlic powder
crushed red pepper
1/4 tsp salt
1/2 cup shredded cheddar cheese
1 spaghetti squash
1 cup frozen broccoli
White beans
Smoked paprika
Procedure:
1. Preheat oven or EOC to 400°F with 1/2 inch of water.
2. Poke holes in squash with a fork and microwave 5 minutes to soften up the squash.
3. Score all the way around the squash lengthwise with a knife, marking the line of the cut. Cut squash in half lengthwise, scrape out seeds.
4. Place cut-side down EOC and place lid on top. Once it clicks, turn to 180°F for 20 minutes, until tender enough to scrape strands. Should be easily pierced with a fork. (Not TOO cooked through since you’ll cook more later.) Time will vary depending on the size of squash.
3. Score all the way around the squash lengthwise with a knife, marking the line of the cut. Cut squash in half lengthwise, scrape out seeds.
4. Place cut-side down EOC and place lid on top. Once it clicks, turn to 180°F for 20 minutes, until tender enough to scrape strands. Should be easily pierced with a fork. (Not TOO cooked through since you’ll cook more later.) Time will vary depending on the size of squash.
(You can store in the fridge for a few days before making your boat, or prep to eat immediately.)
5. When cool enough and ready to eat, scrape/shred the squash.
6. In a pot over medium heat, sauté chopped onion in olive oil.
7. Add in milk of choice and flour, whisking constantly until thick.
8. Remove from heat and mix in seasonings, shredded cheese, and all ingredients until melted and integrated. Spoon mixture into each boat.
9. In empty EOC, set temperature to 400°F. Place cooked squash boats face up in EOC. Once lid clicks, reduce to 180°F for about 10 minutes.
5. When cool enough and ready to eat, scrape/shred the squash.
6. In a pot over medium heat, sauté chopped onion in olive oil.
7. Add in milk of choice and flour, whisking constantly until thick.
8. Remove from heat and mix in seasonings, shredded cheese, and all ingredients until melted and integrated. Spoon mixture into each boat.
9. In empty EOC, set temperature to 400°F. Place cooked squash boats face up in EOC. Once lid clicks, reduce to 180°F for about 10 minutes.
Serve hot & enjoy!
Nutritional Info
Serving: 1 boat,
yields 2 boats servings
Calories: 320
38g Carbs
12g Fat 18g Protein
No comments:
Post a Comment