Skinny Turkey Bolognese with Spaghetti Squash

verdechicken6.jpg-2

 

Pasta and red sauce is seriously my favorite meal ever, like I could eat it every single night.  This low-cal, low-carb version is every bit as delicious as traditional pasta and red sauce and so simple and quick to make.  I PROMISE you will not miss the pasta!

 

Here is a quick comparison of pasta vs. spaghetti squash:

Spaghetti Squash – 1 cup

  • Calories – 42
  • Carbs – 10 g

Whole Wheat Pasta – 1 cup

  • Calories – 175
  • Carbs – 40 g
    

 

Ingredients

For the “pasta”
 

  • 1 spaghetti squash (a small spaghetti squash makes 2 servings, a medium makes 3 servings and a large makes 4 servings)

For the sauce (makes about 3 servings)

  • 1 pound lean ground turkey
  • 1 small yellow onion, small dice
  • 1 tablespoon olive oil
  • 1 – 2 teaspoons Cavender’s Greek seasoning or salt and pepper
  • ½ – ¾ jar of Rao’s pasta sauce (I like the Arrabbiata as it has a little spice to it)

 

Directions

For the spaghetti squash

  • Preheat oven to 425 degrees
  • Cut the squash in half lengthwise
  • Scoop out seeds
  • Lightly drizzle olive oil all over squash and season with pepper, use your hand to rub the olive oil and pepper all over the flesh of the squash
  • Bake the squash, flesh side up, for about 45 minutes
  • Let squash cool and then fork out the flesh.  It will come out in tiny strands that look like small pasta noodles

See here for further instructions on how to prepare spaghetti squash

 

For the sauce

  • Heat 1 tablespoon of olive oil in a medium-high sided sauce pan
  • Once oil is hot, brown the turkey over medium-high heat
  • When the turkey is close to being cooked, add the onions and stir to combine
  • Add the Cavender’s Greek seasoning or salt and pepper.  Continue to cook the turkey and onions until the onions soften and the turkey is completely browned
  • Reduce heat and add the sauce.  Cover and simmer for about 15 minutes
  • Top spaghetti squash with sauce and garnish with Italian parsley

 

Jenn Likover, RD

  
in Recipe Box, Uncategorized

Leave a Reply

Your email address will not be published. Required fields are marked *