Spaghetti Squash + Rotel + Black Bean Casserole
Main dish or side fresh squash with canned tomato and chili (Rotel) and black beans (I like the size of these beans for ease of eating)
Main dish or side fresh squash with canned tomato and chili (Rotel) and black beans (I like the size of these beans for ease of eating)
- Carbohydrate 39.3449365568676 g
- Cholesterol 17.6000000148782 mg
- Fat 9.14853457844936 g
- Fiber 7.28541665636726 g
- Protein 16.2639461581701 g
- Saturated Fat 3.97337505806552 g
- Serving Size 1 1 Serving (470g)
- Sodium 704.747223082143 mg
- Sugar 32.0595199005003 g
- Trans Fat 0.869084968430901 g
- Calories 293 calories
Step-by-step
- CAREFULLY – with large heavy knife and cutting board:
- Cut med sized sp squash...in half length wise (leave the seed etc. ) put onto nonstick foil cut side down and bake at 375’ for about an hour until soft to blade inserted (The yellow skin will look a bit shriveled)
- 1 can Rotel mild
- 1 drained can black beans.
- ½ yellow onion chopped and sautéed til soft
- 2 t canola oil.
- 3 little stalks fresh thyme leaves.
- fresh ground black pepper
- 1 cup parmesan cheese (large shred)
- 1 med tomato thin sliced
- Put all together and simmer while squash bakes.
- While cooking squash; saute large chop onion in canola oil.
- Once squash is done == scoop and shred. Into a large bowl and spray with some non-stick type olive oil.
- In Med casserole dish , spray with non-stick spray( about between 8 x 8 and 13 X 9 pyrex dish)
- Mix all together into bowl with squash and pour into dish . grind fresh pepper on top. Large shred of parmasean about ½ cup to 1 c. put on top .
- Bake in 375 for 20 plus min. til cheese melts and browns slightly.
- When done top with fresh cut tomato (with more pepper to taste )
Navigating Dietary Swaps
Many cooks assume that replacing the parmesan cheese ruins a baked vegetable casserole, but hard vegan cheeses melt surprisingly well at 375 degrees Fahrenheit when shredded coarsely. For those avoiding dairy entirely, nutritional yeast combined with a tablespoon of cornstarch mimics the umami depth and binding properties of aged cheese without altering the moisture balance of the squash.
Managing Moisture Content
Spaghetti squash naturally releases significant water during baking, which can dilute the tomato and chili flavors from the canned Rotel. Roasting the squash halves cut-side down on foil concentrates the flesh by allowing excess steam to escape before you shred it with a fork. Rinsing and draining the black beans thoroughly prevents excess starches from turning the filling gummy during the final twenty-minute bake.
Equipment Alternatives
Cutting a raw winter squash requires a heavy, sharp chef knife and a stable cutting board to prevent slipping accidents. If a heavy blade is unavailable, piercing the whole squash multiple times with a skewer and microwaving it for five minutes softens the rind enough to slice safely.
