SPAGHETTI SQUASH WITH TURKEY BOLOGNESE
This healthy and delicious Spaghetti Squash with Turkey Bolognese is a light alternative to traditional pasta dishes, offering a nutrient-packed, low-carb meal that’s full of flavour. By swapping pasta for roasted spaghetti squash, you get a satisfying texture and extra vitamins. The lean turkey and tomato sauce combined with fresh garlic, olive oil and onions create a hearty bolognese sauce that’s both rich in protein and low in fat. The mixture of tomato sauce with ground turkey, salt and pepper, according to your taste, is delicious. This meal is perfect for dinner or lunch, delivering warmth and comfort in every bite. It’s also simple to prepare, making it an excellent choice for busy weeknights or meal prep.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Italian-American
PREPARATION / TECHNIQUES
Bake, Sauté
OCCASION / HOLIDAY
Family Dinner, Casual Gathering, Weeknight Meal, Fall Dinner
SPECIAL CONSIDERATION / DIETARY CONCERNS
Low Carb, High Protein, Gluten-Free, Kid Friendly
DISH TYPE
Main Course, Pasta Alternative
INGREDIENTS
- 1/4 medium spaghetti squash
- 100g ground turkey
- 1/4 onion, chopped
- 1/4 cup tomato sauce (no added sugar)
- 1 clove garlic, minced
- 1 tsp olive oil
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 220
- Protein: 19g
- Fat: 9g
- Carbohydrates: 12g
- Fibre: 3g
- Sodium: 230mg
- Sugars: 4g
PREPARATION
- Roast the Spaghetti Squash: Preheat the oven to 200°C (400°F). Cut the spaghetti squash into quarters, remove seeds and lightly brush with olive oil. Season with salt and pepper. Place on a baking sheet. Bake for 30-35 minutes until the squash is tender.
- Sauté the Vegetables: While the squash roasts, heat a skillet over medium heat and add olive oil. Sauté the chopped onion for 2-3 minutes until softened. Add minced garlic and cook for another minute, stirring frequently to prevent burning.
- Cook the Turkey: Add the ground turkey to the skillet, breaking it up with a spoon. Season with salt and pepper. Cook until browned, about 5-6 minutes.
- Make the Bolognese Sauce: Stir in the tomato sauce and let the mixture simmer for 5-7 minutes, allowing the flavours to meld together. Adjust seasoning as needed.
- Prepare the Squash Noodles: Once the spaghetti squash is roasted, use a fork to scrape out the flesh, forming strands that resemble spaghetti.
- Assemble and Serve: Place the spaghetti squash on a plate and top with the turkey bolognese sauce. Garnish with fresh herbs if desired.
PREP TIME
10 minutes
COOKING TIME
35 minutes
TIPS
- Soften Squash: To make slicing the spaghetti squash easier, microwave it for 2-3 minutes to soften the skin.
- Fork Pull: Use a fork to gently pull apart the squash strands, which keeps the texture light and spaghetti-like.
- Simmer Sauce: Letting the bolognese sauce simmer enhances the depth of flavour, especially when cooking with lean meats.
VARIATIONS
- Richer Flavour: For a richer flavour, add a tablespoon of grated Parmesan or nutritional yeast before serving.
- Swap Protein: Substitute ground turkey with lean ground beef or ground chicken for different protein options.
- Veggies Boost: Incorporate vegetables like diced bell peppers, mushrooms or spinach into the sauce for added nutrients.
PREPPING AND STORAGE
- Fridge: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop until warmed through.
- Freezing: The bolognese sauce can be frozen separately for up to 2 months. Thaw in the fridge overnight and reheat, then prepare fresh spaghetti squash as needed.