Penn Herb Wellness Guide
Spaghetti Squash Bolognese
Kath Younger
A nutrientpacked meat sauce served inside roasted spaghetti squash.
Ingredients
- 1 small spaghetti squash
- 1/2 lb ground beef
- 1/2 bell pepper, chopped
- 1 clove garlic, minced
- 1 carrot, chopped
- 1 8 oz can tomato sauce (homemade or store bought)
- 2 Tbs cooking oil
- 1 tsp Italian seasoning
- 1/2 tsp kosher salt
- 2 Tbs grated Parmesan cheese
- 2 Tbs chopped fresh parsley, for garnish
Directions
- Preheat your oven to 400F.
- Carefully cut your squash in half lengthwise and remove the seeds from the center.
- In a roasting pan, put squash cut sides down and add a little water to cover the bottom. This will help steam the squash.
- Bake for 3045 minutes, depending on the size of your squash. The flesh should be fork-tender all the way through and the strands should easily separate.
- Allow squash to cool until you can touch it.
- Use a fork to scrape the strands out of the squash, making the "spaghetti." Leave in the squash boats and set aside.
- While the squash is cooling, prepare your sauce.
- Add cooking oil to a medium stock pot along with garlic, peppers, and carrots. Cook for 35 minutes, until vegetables begin to soften.
- Add meat and brown until no longer pink.
- Spoon off any fat.
- Add tomato sauce, Italian seasoning, and salt.
- Simmer for a few more minutes and then serve in spaghetti squash boats.
- Garnish with fresh parsley and Parmesan cheese.
Nutrition Facts
Calories 352
Calories from Fat 219 (62%)
(37%)Total Fat 24g
(37%)Saturated Fat 7g
Polyunsaturated Fat 3g
Monounsaturated Fat 11g
(17%)Cholesterol 50mg
(28%)Sodium 683mg
(19%)Potassium 681mg
Total Carbohydrate 23g
(7%)Dietary Fiber 2g
Sugars 4g
Sugar Alcohols 0g
(26%)Protein 13g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.