Broccoli Spaghetti Squash Casserole

Spaghetti squash strands run in rings around the squash, not from stem to tip. Halving it lengthwise, the way this recipe does, cuts across them, so what you scrape out comes shorter than a noodle. In a casserole that does not matter. It is worth knowing before you stand over the pan wondering what went wrong.

The arrowroot whisked into the coconut milk is what makes the sauce, and it wants a moderate oven and no hard boil. Arrowroot thickens quickly and then thins back out if you push it, which is the one way this dish comes apart.

The broccoli cooks once in the skillet and again in the oven, and vitamin C is both heat-sensitive and water-soluble, so a fair amount of it is gone before the pan reaches the table. What holds up is the fiber, and fiber is what the bacteria in your gut feed on.

A casserole is one of the first dishes this protocol takes away. The 1 cup of cooked chicken folded into it is worth a second of thanks on the way in. Let the top go golden, then set the dish down in the middle of the table rather than plating it at the counter. Some of what makes a dish feel like dinner is decided outside the recipe.

Ingredients

• 1 medium spaghetti squash (about 3 cups cooked)
• 1 cup cooked chicken, chopped or shredded
• 1 tbsp olive oil, plus a drizzle for the squash
• 1 cup mushrooms, chopped
• 2 cups broccoli florets, chopped
• 1 cup full-fat coconut milk
• 2 tbsp arrowroot starch
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp salt

Method

Preheat the oven to 400 F. Halve the spaghetti squash lengthwise and scoop out the seeds. Drizzle the cut surfaces lightly with olive oil and place cut-side down on a parchment-lined baking sheet. Roast for 40 to 45 minutes, until the flesh is tender and pulls apart into strands with a fork. Set aside to cool slightly, then scrape out the strands and measure out 3 cups.

While the squash roasts, warm 1 tablespoon olive oil in a skillet over medium heat. Add the mushrooms and cook for 5 to 6 minutes, stirring occasionally, until they release their liquid and begin to brown. Add the broccoli, season with a pinch of salt, and cook another 4 to 5 minutes until the broccoli is bright and just tender.

In a small bowl, whisk together the coconut milk, arrowroot starch, garlic powder, onion powder, and salt until smooth.

Lower the oven temperature to 375 F. In a large mixing bowl, combine the spaghetti squash strands, cooked chicken, and sauteed vegetables. Pour the coconut milk sauce over everything and fold gently to coat. Transfer to a lightly oiled baking dish.

Bake for 20 to 25 minutes, until the top begins to brown and the sauce is bubbling at the edges. Let it sit for 5 minutes before serving so the sauce sets slightly.

*Adapted from Lichen Paleo Loving AIP*