Glenda Thompson Enjoy a tasty and healthy spin on a beloved Italian dish with this spaghetti squash and turkey Bolognese sauce recipe. This meal is perfect for those looking for a low-carb option. It’s rich in nutrients and pairs well with a lighter, turkey-based Bolognese sauce.
This flavorful dish is a great choice for those wanting to manage diabetes, shed some pounds, or improve gut health.
Spaghetti Squash: A Versatile and Healthy Alternative
Spaghetti squash is full of vitamin C and other good stuff. When cooked, it looks like spaghetti but is much healthier. This veggie can star in lots of dishes, like casseroles. It’s perfect for those watching their weight or blood sugar.
Turkey Bolognese Sauce: A Leaner and Flavorful Option
The Bolognese sauce in this recipe uses turkey, not beef, for leaner richness. It’s lower in bad fats and calories, making it good for your heart. This sauce also packs in the flavor with herbs and veggies.
Spaghetti squash with turkey Bolognese sauce recipe
Nutritional Information:
• Calories: 277 kcal
• Carbohydrates: 16g
• Protein: 25g
• Fat: 14g
Ingredients:
<
p class=”ed-focus” data-fo=”26″>• 1 spaghetti squash
• 1 tsp olive oil
• 450 grams extra lean ground turkey
• 1 small onion, diced
• 5 garlic cloves, minced
• 2 cups Cremini mushrooms, sliced
• 28 oz crushed tomatoes
• 2 tbsp dried Oregano
• 1 tbsp dried Basil
• 1 tbsp dried Thyme
• 4 cups baby spinach
• 1/4 cup grated parmesan cheese (optional)
• Salt and pepper to taste
Instructions:
1. Preheat your oven to 400 degrees F (200 degrees C) for roasting the spaghetti squash.
2. Cut the spaghetti squash in half lengthwise and remove the seeds. Place the halves face down on a baking sheet and roast for about 40 minutes, or until the flesh is tender and easily shreds into strands with a fork.
3. While the squash is roasting, heat the olive oil in a large saucepan over medium-high heat. Add the ground turkey and cook until browned, breaking it up as it cooks.
4. Add the diced onion to the pan and sauté until translucent. Then add the minced garlic and sliced mushrooms, cooking until the mushrooms are soft.
5. Stir in the crushed tomatoes, oregano, basil, and thyme. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes to allow the flavors to meld.
6. A few minutes before the sauce is done, stir in the baby spinach and cook until wilted.
7. Once the spaghetti squash is cooked, use a fork to scrape the inside to create the “spaghetti” strands.
8. Serve the turkey Bolognese sauce over the spaghetti squash strands and top with grated parmesan cheese if desired.
