Spaghetti Squash with Protein Sauce

IMG_4957I have an obsession with squash, but more importantly spaghetti squash. I am gluten-free, and as much as I love gluten-free pasta options, I still hate how many carbs are in a single cup. My parents used to serve us spaghetti squash as a treat when we were kids, and all three of us would gobble it up. In college, I rediscovered how cheap and easy it was to have a squash fill you up and be just as tasty as actual spaghetti. You can replace spaghetti squash in any of your favorite pasta dishes, or simply enjoy with olive oil and seasoning. There are virtually endless possible ways to consume this yummy squash.

Even if you aren’t gluten-free or on a low carb diet, this is an easy way to get a ton of vitamins in your diet. Spaghetti squash is high in fiber, vitamin B, potassium, and omega-3 fats. It also contains the essential minerals calcium, iron, phosphorus, and zinc. With all the benefits, spaghetti squash can help aid in weight loss, lower cholesterol, and help regulate your blood sugar. Who knew you could replace regular spaghetti with something so nutritious!?

For this recipe, I decided to make a meat sauce with ground turkey, garlic, olive oil, and fresh tomato and basil. I’m sure a meat substitute, such as lentils, would work fine (I was a vegetarian once, I get it!) or even without the meat substance at all. This is how I chose to fuel my body, and I have no regrets!

Spaghetti Squash with Protein Sauce Recipe

This recipe includes how to prepare a whole spaghetti squash, so there will be enough for leftovers. I made enough sauce for a single serving, but feel free to double or triple it to serve your whole family! Sorry, I do single girl servings!

Ingredients

  • 1 Spaghetti Squash
  • 1 Tablespoon olive oil
  • Salt and pepper to taste

For the sauce:

  • 1/2 a cup ground turkey
  • 1 roma tomato, diced
  • 1/4 cup fresh basil, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • For spice, you could add crushed red peppers, but I didn’t have any on hand!

Directions

  1. Start by cooking the spaghetti squash. To do this, preheat your oven to 450 ℉. Pierce your squash with a fork so it can steam. Put your squash on a foil lined baking sheet and bake for about 10 minutes. This allows the squash to soften making it easier to cut. Cut the squash in half (I cut mine long ways, but the choice is yours) and remove all seeds. Evenly distribute olive oil and seasoning on the squash. Place the halves back on the baking sheet with the inside facing down. This helps the squash steam and not burn. Cook for about 10-15 more minutes. Take out of the oven and let it cool for 5 minutes before trying to touch. With a fork, carefully scrape your squash and create long strings. Boom. Spaghetti in squash form.
  2. For the sauce, start by cooking your protein. I put the ground turkey in a skillet on medium high heat with a drizzle of olive oil, flavored with salt and pepper, and occasionally stirred until it was fully cooked.
  3. Next, turn down the heat down to medium. Add your tomato and garlic to your protein. Cook and stir until the tomatoes have softened.
  4. Slowly incorporate the basil and 2 tablespoons of olive oil to the rest of the sauce.
  5. In a bowl, portion yourself a serving of spaghetti squash (I eat about 1 1/2 cups at a time) and add your sauce on top. Top with salt and pepper for added taste.
  6. Enjoy!

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