5 1/2 cups cooked spaghetti squash (from about 2 small)
1 tbsp butter
1 tbsp olive oil
1/4 cup minced onion
1/4 cup flour
1 cup skim milk
1 cup fat free chicken broth
8 oz shredded reduced fat mild cheddar
salt and pepper, to taste
4 oz baby spinach, chopped
1/8 cup grated parmesan


Preheat the oven to 375ºF.

Cut the squash in half lengthwise; remove and discard seeds. Place squash cut side down on a microwave safe dish filled with 1/2 cup water. Cook in 5 minute increments until tender. Separate the strands of squash with a fork and place in a medium bowl; discard shells.

Heat butter and oil in a large saucepan over medium heat. Add onions and cook about 2 minutes. Reduce heat to low and stir in the flour. Cook while continually stirring about 3 minutes.

Raise the heat to medium-high, add milk and chicken broth while whisking until it comes to a boil and becomes smooth and thick, about 2 minutes; season with salt and pepper.

Once thickens, remove from heat, add cheese and mix until melted. Adjust salt and pepper to taste. Add spaghetti squash, baby spinach and mix well. Pour into a baking dish and sprinkle with Parmesan cheese.

Bake until bubbly and golden 25 to 30 minutes.