Bolognese Stuffed Spaghetti Squash
makes 4 servings
Ingredients:
1 medium spaghetti squash
avocado oil, olive or coconut oil spray
1 small yellow onion, chopped
3 fresh cloves garlic, minced
1 lb. lean ground turkey
20 oz. diced tomatoes, fresh or jarred, including juice
1 Tbsp dry Italian seasoning
2 Tbsp fresh basil leaves, chopped
2 tsp crushed red pepper flakes
1/2 cup shredded fresh mozzarella
Instructions:
Preheat oven to 400 f.
Slice the squash lengthwise. Scoop out the seeds and discard. Very lightly oil the insides of each squash halve. Season with
sea salt and pepper. Place the squash halves face down on a large baking sheet and bake for about 40 minutes or until fork tender.
Spray a large skillet with cooking oil and heat it on medium-high. Add onion and garlic and sauté for a couple of minutes. Next add the
turkey meat and break up the meat until no longer pink. Season with sea salt, pepper to your taste. Add in the tomatoes, Italian seasoning, red pepper flakes, basil and bring to a gentle boil. Lower
the heat and simmer for 15 minutes until the sauce is reduced.
When the squash is fully cooked, flip each halve over, use a fork to loosen the spaghetti "noodles" a bit, then divide the
turkey sauce into each halve. Top with shredded mozzarella and broil in the oven for an additional 4-5 minutes or until the cheese has melted and it's all bubbly.
Garnish with fresh chopped basil and enjoy every bite!
Spaghetti squash is a fantastic low-carb alternative to traditional pasta, making it an excellent base for hearty dishes like Bolognese stuffed spaghetti squash. This recipe swaps traditional ground beef for lean ground turkey, reducing the saturated fat content while still providing a rich protein source. Cooking the spaghetti squash until tender and then loosening its strands with a fork creates a satisfying, noodle-like texture that pairs perfectly with the savory tomato and turkey sauce. The combination of fresh garlic, onions, and a blend of Italian seasonings including dried Italian herbs, fresh basil, and crushed red pepper flakes adds aromatic layers and a mild heat to the dish, enhancing its complexity without overwhelming the palate. Using diced tomatoes with their juices keeps the sauce moist and rich, ensuring each bite is bursting with flavor. The finishing touch of shredded fresh mozzarella melted under a broiler adds creamy, gooey goodness that complements the robust sauce and tender squash. For those looking to customize or add nutritional variety, consider incorporating chopped mushrooms or bell peppers into the sauce for added texture and vitamins. Additionally, using avocado or olive oil spray promotes healthier fats during cooking. This dish provides a balanced meal that covers vegetables, protein, and dairy while being gluten-free and relatively low in calories. It's perfect for those following weight-conscious or clean eating diets but who still want the comfort of a traditional Italian meal. Serve it with a side salad of mixed greens dressed lightly with lemon juice and olive oil to complete your nutritious dining experience. By preparing this Bolognese stuffed spaghetti squash, home cooks can enjoy an easy-to-make, wholesome recipe that impresses both family and guests with its flavor and health benefits. It’s suitable for meal prepping since it reheats well, making leftovers just as delicious and convenient during busy weekdays.