Spaghetti Squash with Turkey Tomato Sauce
This riff on traditional spaghetti with meat sauce is sure to become a family favourite.
2 medium-sized spaghetti squash
3 tsp (15 mL) grapeseed oil or other oil of choice, divided
1 yellow onion, diced
2 garlic cloves, minced
1 red bell pepper, diced
2 cups (500 mL) chopped crimini mushrooms
1 lb (450 g) lean (white) ground turkey
1 - 28 oz (796 mL) can crushed tomatoes
2 Tbsp (30 mL) tomato paste
1 tsp (5 mL) dried oregano
1 tsp (5 mL) dried basil
1/4 tsp (1 mL) dried red pepper flakes
1/4 tsp (1 mL) black pepper
1/4 cup (60 mL) grated low-sodium Parmesan cheese
1/4 cup (60 mL) chopped flat-leaf parsley
Preheat oven to 400 F (200 C). Slice spaghetti squash in half lengthwise and scoop out seeds. Place squash halves on baking sheet, brush flesh with 1 tsp (5 mL) oil and cook until tender, about 40 minutes. Scrape out squash flesh with fork into strands.
Meanwhile, heat remaining oil in saucepan over medium heat. Add onion and cook until softened, about 4 minutes. Add garlic, red bell pepper, and mushrooms, and cook until mushrooms have softened, about 2 minutes. Remove vegetables from pan and place turkey in skillet. Cook turkey until no longer pink, about 5 minutes. Return vegetables to pan along with crushed tomatoes, tomato paste, oregano, basil, red pepper flakes, and pepper. Simmer mixture for 10 minutes.
Serve squash topped with turkey sauce and garnish with Parmesan and parsley.
Serves 4.
Each serving contains: 430 calories; 38 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 54 g total carbohydrates (4 g sugars, 6 g fibre); 409 mg sodium
source: "Good Gourd", alive #373, November 2013
Spaghetti Squash with Turkey Tomato Sauce
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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