MealsDecember-January 2014

Spaghetti Squash with Meat Sauce

SERVES 4

Photo by Matthew Kadey

Photo by Matthew Kadey

You’ll be surprised how simple this take on spaghetti with meat sauce is to make, considering how delightful it tastes.

2 medium spaghetti squash
3 teaspoons grapeseed oil or oil of choice, divided
1 yellow onion, diced
2 garlic cloves, minced
1 red bell pepper, diced
2 cups chopped crimini mushrooms
1 pound lean ground chicken or turkey
1 (28-ounce) can crushed tomatoes
2 tablespoons tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
¼ teaspoon dried red pepper flakes
¼ teaspoon black pepper
¼ cup grated Parmesan cheese or dairy-free alternative, optional
¼ cup flat-leaf parsley, chopped

1. Preheat oven to 400°F.

2. Slice spaghetti squash in half lengthwise and scoop out the seeds. Place squash halves on a baking sheet and brush flesh with 1 teaspoon oil. Place in preheated oven and roast until tender, about 40 minutes. Using a fork, scrape out the flesh of the squash into strands.

3. To make the sauce, heat remaining oil in a skillet over medium heat. Add onion and cook until softened, about 4 minutes. Add garlic, red bell pepper and mushrooms and cook until mushrooms soften, about 2 minutes. Remove vegetables and place chicken or turkey in skillet. Cook chicken or turkey until no longer pink, about 5 minutes. Return vegetables to skillet, along with crushed tomatoes, tomato paste, oregano, basil, red pepper flakes and pepper. Simmer sauce for 10 minutes.

4. Serve squash topped with sauce and garnished with Parmesan cheese or dairy-free alternative, if desired, and parsley.

Each serving contains 398 calories, 15g total fat, 3g saturated fat, 0g trans fat, 96mg cholesterol, 394mg sodium, 46g carbohydrate, 6g fiber, 7g sugars, 27g protein, 16Est GL.

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