spaghetti squash bolognese

Ingredients:

  • 1 large spaghetti squash, outside skin washed + dried
  • 8 oz ground beef, 93% lean (if grass-fed is available, opt for that)
  • 8 oz ground lamb (you can substitute ground pork for the lamb)
  • 1 red bell pepper, seeded + diced
  • 1 – 28 oz can diced San Marzano tomatoes
  • 1 small yellow onion, finely diced
  • extra virgin olive oil (EVOO)
  • 1 tsp dried oregano
  • 2 TBS tomato paste
  • 2 garlic cloves, minced
  • fresh mint
  • Parmesan cheese (opt for fresh, if possible)

Directions:

Pre-heat oven to 400 degrees.  Carefully cut spaghetti squash in half lengthwise (lay on cutting board horizontally + using your largest kitchen knife, start the cut in the middle with the tip of your knife working to cut all the way down to one end by carefully lowering the knife  – you may want to hold onto other end with a kitchen towel).  Flip squash around, repeat, starting in the middle, cutting to the other end.  Scoop out seeds with a spoon.  Drizzle 1 tsp EVOO over each squash halve + season well with salt.  Spray a baking sheet lined with tinfoil with cooking spray.  Lay squash cut-side down and roast for 45 minutes.  Remove from oven and once cool enough to handle, scoop “spaghetti” out with a large fork into a bowl.

While squash roasts, in a large nonstick skillet, heat 1 TBS EVOO over medium-high heat.  Add lamb + beef.  Season well with salt, pepper + dried oregano.  Saute meat, stirring often, until completely browned (~5-7 minutes).  Using a slotted spoon, remove meat and set aside in a bowl.  Reduce heat to medium, add 1 tsp of EVOO, onion + red bell pepper.  Saute, stirring frequently, until soft and a little browned on the edges (~5 minutes).   Add the garlic + stir constantly for 30 seconds.  Add can of chopped tomatoes + tomato paste, raise heat and bring to a light boil.  Using a wooden spoon or spatula, scrape the bottom of the skillet to deglaze and work the flavor morsels into the sauce.  Add meat back to pan, reduce heat to a low simmer + simmer for 15 minutes.

To plate:  put 2 cups of spaghetti squash on each plate or bowl, top with 1 cup of sauce + some fresh mint (or basil).  Top each serving with 1 TBS Parmesan cheese.

Serves 5

Hands-on time:  20 minutes

Total cooking time:  55 minutes

Nutrition per serving:  Calories:  398 / Total Fat:  21.8g / Saturated Fat:  7.5g / Cholesterol: 66.1mg / Protein:  23.4g / Total Carbs:  27.6g / Sodium:  492.3mg  / Dietary Fiber:  7.2g / Sugar:  10g

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