I am Italian. This means I love bread and cheese and pasta and red sauce and meat. And, every once in a while, I will indulge and enjoy my mother’s home cooked spaghetti and meatballs or go out for a slice of pizza. On a normal day when I do not want to use all of my calories on one meal, I will re-create some of my favorite Italian dishes using healthier alternatives, aka spaghetti squash!! Spaghetti squash is absolutely amazing. At 40 calories per 1 cup serving, I eat tons of this stuff. Unlike pasta, it is full of fiber and flavor, so why, I ask, would you even want to eat pasta after trying spaghetti squash, particularly my spaghetti squash bolognese.
Makes 4 servings.
- 1 Spaghetti Squash
- 1 medium zucchini, cut into quarters
- 16oz 99% Lean Ground Turkey (or Extra Lean Ground Beef *macros will be slightly different)
- 2 cups baby spinach
- 2 8oz cans of pure tomato sauce (I used one can that is already seasoned with garlic, basil and oregano and another can that is “no salt added”)
- 1 small white onion, cut into pieces
- 5-6 garlic cloves, chopped (I use a lot because I LOVE garlic, feel free to increase this)
- Garlic powder
- Italian Seasonings
- Black Pepper
- 1 tbsp coconut oil
- PAM Olive Oil Spray
- Preheat the oven to 425 degrees.
- Slice the Spaghetti Squash in half and scoop the seeds out with a spoon or a fork (if you don’t get them all, that is okay, they will come out easier when the squash has cooked.
- Spray a foiled lined baking sheed with PAM Olive Oil Spray and place the divided squash face down. Bake in the oven for 30-40 minutes.
- In an extra large sautee pan, heat coconut oil over medium heat. Add garlic, onions, as much black pepper and garlic powder as you would like. Cook until onions become transparent.
- In a separate, smaller sautee heat 3-4 tbsp of water and add the zucchini. Cover the pan and cook over medium heat for 4-5 minutes until zucchini is soft.
- Add the ground turkey to the onion and garlic mixture and cook until the meat turns brown. Use a metal spatula to break up the meat into pieces as it cooks. Feel free to add more garlic powder here (I LOVE garlic).
- Once the turkey is browned, add the tomato sauce, cooked zucchini, spinach and AS MUCH Italian seasoning as you’d like (AKA 5-6 tbsp). Reduce heat and let simmer for 15-20 minutes.
- When spaghetti squash is done cooking, scrape squash with a fork and remove the flesh in long strands (if the flesh is difficult to scrape, put the squash back in the oven for 5-10 minutes). Transfer the flesh to a large bowl.
- Top the spaghetti squash with the “gravy” (that’s what we Italians like to call tomato sauce) and EAT!
*If using Extra Lean Ground Beef: 286 calories, 28.2 g protein, 33.8 g carbs, 5g fat