• 1 medium spaghetti squash
• 2 tablespoons vegetable oil
• ¾ cup reduced-fat ricotta cheese
• ½ cup grated Parmesan cheese, divided
• 1 egg
• ½ cup reduced-fat sour cream
• 1 cup sundried tomatoes, sliced
• 1 teaspoon dried thyme
• 1 teaspoon chili pepper flakes (optional)
• Salt and pepper, to taste
• 1 medium onion, diced
• 3 cloves garlic, minced
• 5 cups chopped kale
1. Preheat oven to 400° F. Slice squash in half lengthwise and scoop out the seeds. Place the squash on a baking sheet, brush flesh with vegetable oil and cook until tender, about 45 minutes.
2. Remove squash from oven and reduce the temperature to 350° F. (You can also microwave the halves, cut side up, for 12 to 15 minutes.) Scrape out the flesh with a fork and combine in a large bowl with ricotta cheese, ¼ cup Parmesan, egg, sour cream, sundried tomatoes, thyme, pepper flakes, salt and pepper.
3. Heat 2 teaspoons vegetable oil in a frying pan over medium heat. Add onions and cook for 5 minutes. Mix in garlic and cook 2 minutes more. Stir in kale and cook until it just begins to wilt, 2 to 3 minutes. Stir in squash mixture and mix well.
4. Lightly coat a 2- to 3-quart baking dish with nonstick cooking spray and evenly distribute squash mixture in the dish. Sprinkle with remaining Parmesan cheese. Bake for 30 to 35 minutes, or until cheese on top is golden brown.
Per serving: 240 calories, 12 g protein, 24 g carbohydrate, 12 g fat, 305 mg calcium, 2.9 mg iron, 50 mcg folate, 4 g fiber