HC

Healthy Take on an Italian Classic

 

 

 

 

 

 

 

 

 

 

 

 

Cooking the Squash

I usually like to bake my spaghetti squash, but if you’re crunched for time try doing it in the microwave.

• Microwave Method

  • Cut the squash in half long ways. Scrape out the seeds.

  • Place each half cut-side-down on a microwave safe dish.

  • Microwave for 12 minutes.

  • Let cool for 10-15 minutes.

  • Using a fork, scrape flesh from the inside of the squash.  If the squash is cooked correctly, it should peel off in strands like spaghetti.

 

• Oven Method

  • Cut squash in half long ways. Scrape out the seeds.

  • Rub each side with 1-2 tablespoons of extra virgin or light olive oil

  • Using a fork, puncture the inside flesh of the squash.

  • Place each half cut-side-down on a baking sheet.

  • Bake for one hour at 450 degrees.

  • Let cool for 10 minutes.

  • Using a fork, scrape flesh from the inside of the squash.

 

Protein Option

To add some lean protein to this dish, I like using ground turkey for meatballs, or you can add it directly to the sauce.

 

• Turkey Meat Sauce

  • First I like to season the turkey.  Fresh black pepper or Italian seasoning usually does the trick.  Avoid adding too much extra sodium to the meal.

  • Coat a pan in olive oil and sauté the meat on medium-high heat.

  • Once the meat is completely white with no pink, drain the pan of excess juices.

  • Reduce heat to low and stir in sauce.

• Turkey Meatballs

  • ​Season your ground turkey.

  • ​Using a spoon or ice cream scoop, form the meat into 1 inch balls.

  • Space your meatballs out on a baking sheet.

  • Bake for 15 minutes at 400 degrees.

 

Sauce it Up

I usually go for a light or low fat rosa or vodka sauce, but if you’re not strapped for time you can also make a great tasting, healthy sauce at home.  Here’s a great recipe for a healthy marinara sauce from Food.com.  You can probably even prepare it without making an extra trip to the grocery store.

 

So there you have it, a great tasting pasta favorite without all the post-meal guilt.

 

• Two servings of spaghetti squash is about 62 calories and 14 grams of carbohydrates, plus it provides a wide range of vitamins, minerals and antioxidants.

• One four ounce serving of ground turkey is about 193 calories, 11 grams of fat and 22 grams of protein.

• Macros for the whole meal, minus sauce:

Calories- 255

Carbs- 14 grams

Protein- 22 grams

Fat- 11 grams

 

If you’re looking to pack on the carbs and calories for bulking season, you’ll probably want to go with some kind of whole grain pasta.  But if you’re trying stay lean, or even just watching your weekend carbs, this is a great option.  Delizioso!