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Beef and Black Bean Spaghetti Squash

Name: Beef and Black Bean Spaghetti Squash
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings.
Ingredients: 1 medium spaghetti squash (about 4 pounds); 3/4 pound lean ground beef (90% lean); 1/2 cup chopped red onion; 2 tablespoons yellow mustard; 2 to 3 teaspoons Louisiana-style hot sauce; 4 small garlic cloves, minced; 1 can (15 ounces) no-salt-added black beans, rinsed and drained; 2 cups chopped fresh kale; 1/4 cup plain Greek yogurt

1 review

Test Kitchen Approved

Total Time

Prep/Total Time: 30 min.

Makes

4 servings

Updated: Aug. 31, 2022

I've been working on developing healthier recipes that still taste fabulous—and keep me satisfied. This squash tossed with beef, beans and kale has so much flavor it's easy to forget it's good for you! —Charlotte Cravins, Opelousas, Louisiana

Beef and Black Bean Spaghetti Squash Recipe photo by Taste of Home

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Ingredients

1 medium spaghetti squash (about 4 pounds)
3/4 pound lean ground beef (90% lean)
1/2 cup chopped red onion
2 tablespoons yellow mustard
2 to 3 teaspoons Louisiana-style hot sauce
4 small garlic cloves, minced
1 can (15 ounces) no-salt-added black beans, rinsed and drained
2 cups chopped fresh kale
1/4 cup plain Greek yogurt

Directions

Trim ends of squash and halve lengthwise; discard seeds. Place squash, cut side down, on a trivet insert in a 6-qt. electric pressure cooker. Add 1 cup water to cooker. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 7 minutes. Quick-release pressure. Set squash aside.
In a large skillet, crumble beef and cook with onion over medium heat until no longer pink, 4-6 minutes; drain. Add mustard, hot sauce and garlic; cook 1 minute more. Stir in black beans and kale; cook just until wilted, 2-3 minutes.
Using a fork, separate strands of spaghetti squash; combine with meat mixture. Dollop servings with Greek yogurt.

Test Kitchen Tips

If you don't have a pressure cooker, pop the squash halves into the microwave on high for 15-20 minutes or roast them in the oven upside down until tender.

We know kale might not be to everyone's taste, so feel free to substitute fresh spinach.

Nutrition Facts

1-1/2 cups: 312 calories, 10g fat (4g saturated fat), 57mg cholesterol, 283mg sodium, 32g carbohydrate (6g sugars, 8g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.

Beef and Black Bean Spaghetti Squash

Ingredients

Directions

Nutrition Facts

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