Cheesy Spaghetti Squash Bake

Cheesy Spaghetti Squash Bake 1 Spaghetti Squash (large) (1.5 kg / 3.3 pounds) 1 Onion (medium, minced) 1/4 teaspoon Chile Flakes 1 teaspoon Thyme 1 teaspoon Black Pepper 1/4 cup Broth (or water) 4 oz Cheddar Cheese (grated, low-fat) 1/2 cup Sour Cream (low-fat) 1 teaspoon Garlic Powder 1 teaspoon Salt 1 tablespoon Parsley (dried) Wash the outside of the squash, cut it in half lengthwise and scoop / scrape out all the seeds. Place cut-sides down in a dish that can be covered. Add 1/2 inch (1 cm) of water, cover, then place in microwave and nuke for about 14 minutes. When done, set aside to cool. (Tip: if you can do this at least an hour or two before you do the rest of the recipe, you’ll be glad you did.) Mince the onion. Spray a non-stick frying pan lightly, add the onion, chile flakes, thyme, black pepper and broth, and cook the onion slowly until soft. Meanwhile grate the cheese. Reserve 1/4 of it to one side. Mix the other three-quarters of the cheese with the sour cream, the garlic powder, the salt and the parsley. Set aside.