Tasty, low-carb summer or fall recipes that are meal prep, toaster oven and freezer-friendly

Roasted Spaghetti RingsPhoto byEating Bird Food Blog

Updated: September 7, 2024 - TheFeedFeed's tutorial link added

It’s Spaghetti Squash season and I almost forgot about my Spaghetti Squash recipe until I saw a similar version on Instagram and Dishing Out Health's Tomato-Pesto baked feta version on another Instagram page. My Grandmom used to say, “There’s nothing new under the sun”, so I try to always give credit where it’s due:

Special shout-out and thank you to: Justin, YouTube’s Chef Buck, and Eating Bird Food Blog (for the main picture credit). They all introduced me to the versatile and delicious world of spaghetti squash.

I posted my original, summer-friendly Spaghetti Squash Cup recipe(s) in 2022. I tested the recipe using a toaster oven to roast the spaghetti squash rings and a Crockpot to cook two different types of sausages, with sweet peppers, and onions. I’m going to make some for this week’s food prep. Philly has been hot and humid lately. Why cut on the oven if you don’t have to?

I tried eating lots of protein-packed salads and fruit, but I need something heartier. I’ve used Field Roast (veggie sausage) and mild Italian pork sausage and both turned out great. The Field Roast version was quicker. The Italian sausages took a little longer because I lightly browned and parboiled them for flavor and food safety. Pork sausage needs time to cook through. Here is my updated Spaghetti Squash Sausage Rings updated recipe:

Tee’s Roasted Spaghetti Squash Rings with Sausage and Peppers

(See my photo collage below - I'm not a photographer - just a joyful foodie.)

Ingredients

1 medium or large spaghetti squash
1 medium or 1/2 large onion sliced
1 cup of sliced multi-color peppers
2 cloves of roughly chopped garlic
2 browned and parboiled Mild Italian pork sausage or veggie sausage of your choice (cooled and sliced)
Mozzarella and/or Parmesan cheese
Salt and pepper
Olive oil (form a little drizzle over the spaghetti squash rings

Directions

1. Preheat the toaster oven or regular oven to 400F.
2. Cut the squash crosswise into 4 equal rings. Scoop out the seeds (which I sometimes roast and eat later). Place the rounds on a parchment paper-lined cookie sheet, drizzle with oil, and sprinkle with salt and pepper.
3. In a small saute pan, cook the onions and pepper until they soften in add sliced sausage to the pan or crockpot, and add garlic — add 1/3 cup of water, cook coved for 10 minutes. Shut off the heat.
4. Roast the squash rings for 40 minutes or until tender — not mushy
5. Remove from oven, and use a fork to shred each squash ring and put equal amounts of the sausage and peppers on each ring. Lower the oven temperature to 350F. Sprinkle with cheese and bake for another 5 minutes or until cheese melts.

Freezer tips: Put each ring on a parchment paper square and freeze the sausage cups without cheese. Reheat for 30 minutes at 350F, and sprinkle with cheese the last 5 minutes.

By the way - my new favorite place to get fresh, local, and organic produce is Weaver's Way. They have a new Germantown location. The manager and cashiers are always nice and super helpful.

Here is the link to Chef Buck’s Spaghetti Squash tutorial
https://youtu.be/4xKRiF8Fkwk

I also found a quick #SpaghettiSquash Instagram tutorial from TheFeedFeed

These spaghetti squash recipes are another versatile, yummy and healthy meal option you can cook in a toaster oven and/or Crock Pot and freeze for later. You can use any filling you’d like — I’ve also just added tomato sauce and cheese or alfredo sauce.

Don't forget to try Tomato-Pesto Baked Feta Spaghetti Squash Cups
From Dishing Out Health on Instagram

https://www.instagram.com/p/C6cDfyrujgA/

The Back Story

Years ago, a gifted gardener and forager, Justin introduced me to spaghetti squash (and pineapple tomatoes) and I was hooked. If my memory is correct, he cut it half lengthwise, seasoned it with salt, pepper, and olive oil, roasted it for nearly an hour, and topped it with a hearty pasta sauce.

That summer was especially hot and I was too busy to wait that long for a meal. So I went to YouTube University to find other spaghetti squash recipes and found Chef Buck’s spaghetti squash cup rings. I experimented and created my Toaster Over/Crock Pot Spaghetti Squash Sausage Cups.

August 2022, I was so happy and proud, I posted my home pictures and original recipe on Instagram and Facebook. Here’s the collage:

Roasted Spaghetti Squash Rings with Sausage and PeppersPhoto byiWriteTee

I've since learned from a colleague that the traditional Italian sausage and peppers simmers in sauce or "gravy".

Enjoy and let me know if you try it.

#FOODIEFRIDAYS #SundayYummies #SpaghettiSquash

Thank you for reading

© iWriteTee 2024 All Rights Reserved — Original 2022 article on Medium.com

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