1 small spaghetti squash12 oz lean ground beef1 1/2 cups of low sodium canned black beans1 cup chopped kale2 heaping tablespoons Greek yogurt1/4 of a red onion2 teaspoons of minced garlic2 tablespoons yellow mustard1 tablespoon Louisiana hot saucesalt to tasteSeason ground beef with hot sauce, salt to taste, and yellow mustard. In a medium skillet sautee onions and garlic in a little olive oil. Add seasoned beef and cooked through. While this is sauteeing cut spaghetti squash in half lengthwise and scoop out seeds. Place on microwavable dish, cut side up and heat on high in microwave for 7 minutes (time may vary by microwave) or until the flesh of the spaghetti squash can easily be scraped form the "shell" with a fork. Scrape out the flesh of the squash and set aside the flesh and save the "shells". Once the lean beef is cooked through, add the black beans. Cook until the beans are heated through. Remove from heat and add chopped kale to just wilt it. Add the flesh of the squash to the meat and bean mixture. Add in the Greek yogurt and stir to combine all of the ingredients. Fill the squash shells with the mixture.