Nutrition per serving may change if servings are adjusted.
1 (2½-3 pound) spaghetti squash
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 eggs, lightly beaten
2 egg whites, lightly beaten
¼ teaspoon salt
Pinch of ground pepper
Preheat oven to 375°F. Lightly coat a 1½-quart casserole with cooking spray; set aside.
Cut squash in half lengthwise; remove seeds and strings. Place one half, cut side down, in a microwave-safe baking dish. Using a fork, prick the skin all over. Microwave on High for 6 to 7 minutes or until tender; carefully remove from the baking dish. Repeat with the other half. (Or place both halves, cut sides down, in a shallow baking pan and bake about 40 minutes or until tender.) Cool slightly.
Meanwhile, heat olive oil in a medium skillet over medium heat. Add onion and garlic; cook and stir about 5 minutes or until the onion starts to brown, stirring occasionally.
Use a fork to scrape all the flesh out of the spaghetti squash (hold the squash with hot pads if necessary). Place the squash flesh in a large bowl. Cool slightly. Add the onion mixture, eggs, egg whites, salt, and pepper. Mix well with a wooden spoon.
Pour into the prepared casserole. Bake for about 35 minutes or until set. Cool for 15 minutes. Serve warm. (The kugel may water out slightly when served.)
Variation: Sweet Kugel: Omit the oil, onion, garlic, and pepper. Prepare as directed through Step 2. Continue as directed in Steps 4 & 5, except mix in ¼ cup granulated sugar, 1 teaspoon ground cinnamon, and the salt in Step 4. Nutrition Per Serving: 79 cal., 2 g total fat (1 g sat. fat), 53 mg chol., 121 mg sodium, 14 g carbo., 0 g fiber, 3 g pro. Exchanges: 1.5 vegetable, 0.5 carbohydrate. Carb choices: 1.