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Spaghetti Squash with Turkey Tomato Sauce

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    This riff on traditional spaghetti with meat sauce is sure to become a family favourite.

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    2 medium-sized spaghetti squash3 tsp (15 mL) grapeseed oil or other oil of choice, divided1 yellow onion, diced 2 garlic cloves, minced1 red bell pepper, diced2 cups (500 mL) chopped crimini mushrooms1 lb (450 g) lean (white) ground turkey1 - 28 oz (796 mL) can crushed tomatoes2 Tbsp (30 mL) tomato paste1 tsp (5 mL) dried oregano1 tsp (5 mL) dried basil1/4 tsp (1 mL) dried red pepper flakes 1/4 tsp (1 mL) black pepper 1/4 cup (60 mL) grated low-sodium Parmesan cheese1/4 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

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    Spaghetti Squash with Turkey Tomato Sauce

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