Spaghetti Squash "Pasta" Bake

• 1 large spaghetti squash
• Avocado oil spray
• salt and freshly ground black pepper
• 1/2 cup chopped onion
• 1/2 cup chopped baby carrots
• 1 cup chopped bell pepper
• 1 tbsp. chopped garlic
• 2 links Beyond hot Italian plant based sausage, casings removed
• 1 - 24 oz. jar spicy red pepper pasta sauce
• 1/2 tsp. crushed red pepper
• 1/2 tsp. ground thyme
• 1 tsp. dried basil leaves
• 1 tsp. dried oregano leaves
• 1.5 oz. shredded vegan mozzarella cheese

Preheat oven to 400 F.

Slice the spaghetti squash in half lengthwise and scoop all the seeds and pulp out with a spoon.

Spray with avocado oil spray and lightly season with salt and freshly ground black pepper.

Place them in a baking dish skin side up and pop into the oven for 50 minutes.

When there is about 20 minutes left for the squash, heat a skillet over medium heat and spray with avocado oil spray.  Add the onion, baby carrots and bell pepper to the pan and cook, stirring occasionally, until starting to soften, about 5 minutes.  Add the garlic and stir continuously for 1 minute.

Crumble to two sausages into the pan and cook, breaking them up with a wooden spoon for 5 minutes, until cooked through.

Pour the sauce into the pan and season with crushed red pepper, thyme, basil and oregano. Allow the sauce to simmer for 10 minutes.

When the squash is done, lower the oven to 350F and pull the squash out of the oven. Carefully turning them over so they are skin side down.  Use two forks to fluff the spaghetti like strands in the shells.

Transfer the squash strands into a sprayed baking dish.

Spread the strands out into a single layer and top with the sauce, smoothing it out into a single layer.  Sprinkle the vegan cheese over the top and pop it into the oven for 10 minutes, until cheese is melted.

Remove from the oven and ENJOY!

Yields 4 large servings: 274 calories, 11 grams fat, 26.3 net carbs, 13.1 grams protein.