No Mac Spaghetti Squash "Mac and Cheese"

Husband-Tested Recipe from Alice's Kitchen
Serves 4 to 6

Here’s a nice dish for this week’s Meatless Monday lunch or dinner. It’s similar to macaroni and cheese except that instead of using macaroni, spaghetti squash is used. Spaghetti squash is a good source of niacin, vitamin B6, potassium, fiber and vitamin C.
Skim milk is used in this recipe as well, which is a good source of calcium. Serve this with a crisp salad and a piece of fruit for a tasty vegetarian dinner.

1 large spaghetti squash
Olive oil spray
Kosher salt and freshly ground pepper, to taste
3 Tablespoons unsalted butter
1 to 2 cloves garlic, minced
1/4 teaspoon crushed red pepper flakes
1/4 cup flour
3 cups skim milk
1 to 2 cups hot pepper jack cheese, shredded
1 cup cheddar cheese, shredded
1 cup fresh bread crumbs (I just crumbled up day old bread.)

Preheat oven to 400 F. With a fork, pierce the spaghetti squash all over. Place on a baking sheet; bake, turning the squash once, until easily pierced with the tip of a knife, 45 to 60 minutes. (You can also microwave the pierced squash on high for 10 to 15 minutes.)
Meanwhile, make the sauce. Melt the butter in a medium saucepan over medium heat. Add the garlic and red pepper flakes and stir about 30 seconds until fragrant. Sprinkle with the flour. Stir until incorporated. Cook about 1 minute stirring constantly. Slowly add the milk, whisking all the while. Cook and stir constantly until the sauce thickens, about 10 minutes or so. Remove the saucepan from the heat and stir in the cheeses until they melt. Add salt and pepper, to taste.
Halve the squash lengthwise; scoop out the seeds and discard them.
Spray a 13” x 9” baking dish with olive oil spray. Working over the baking dish, use a fork to gently scrape flesh to release the strands from the squash.
Pour cheese sauce over the spaghetti squash strands, mixing it in. Sprinkle with bread crumbs. Bake 15 to 20 minutes until bubbly and the crumbs are lightly browned.