Spaghetti Squash Mediterranean-Style


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Mediterranean Breakfast

Spaghetti Squash Mediterranean-Style

james pucos
Prep Time 8 mins
Cook Time 30 mins
Course Breakfast
Cuisine Mediterranean
Servings 1 4
Calories 215 kcal

Ingredients
  

  • Cooking spray
  • 1 spaghetti squash halved lengthwise and seeded
  • 2 tbsp olive oil divided
  • 3 4 ounces (4 ounces) Italian sausage links casings removed
  • 2 spring onions finely chopped
  • 3 cloves garlic minced
  • 1 zucchini, diced diced
  • 1 red bell pepper seeded and diced
  • 1 tbsp Italian seasoning
  • 4 ounces crumbled feta cheese
  • sea salt to taste
  • 1 pinch lemon pepper, or to taste
  • 1 small tomato finely chopped
  • 1 tbsp chopped fresh parsley or as desired (optional)

Instructions
 

  • Preheat the oven carefully to 350 degrees F.
    Coat the large baking dish with cooking spray.
    Then place spaghetti squash cut-side down in prepared baking dish.
    Bake it in the preheated oven until spaghetti squash is tender when pierced with a fork, about 45 minutes. Turn the squash over and properly bake it for another 5 minutes. Remove the spaghetti squash from oven. Rub the strands from the skin and place it into a large bowl.
    Heat the one tablespoon of the olive oil in a large skillet over medium heat. Add Italian sausage and cook, occasionally stirring, until sausage is brown and crumbly, 5 to 8 minutes. Remove sausage.
    Return skillet to heat; add one tablespoon olive oil, spring onions, and garlic, cook and stir until onions have softened it about 5 minutes. Combine zucchini, red peppers, and Italian sauce and continue to cook and stir it until the vegetables are smooth about 5 minutes.
    Mix spaghetti squash and feta cheese into vegetable mixture; cook and stir until cheese melts, about 3 minutes. Stir the sausage into the vegetable mix; season it with salt and lemon pepper. Sprinkle the tomato and parsley on top to serve.

Notes

Nutrition Facts (Per Serving): Calories 215, Carbohydrates 25g, Protein 36g, Fat 7g
Keyword Mediterranean Diet breakfast, Spaghetti Squash Mediterranean-Style

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