Carb-less Meals: Spaghetti Squash

4 Jun

I walked into a co-worker’s office during lunch and smelled something delicious. Laura told me that she made spaghetti squash with tomato sauce, ground turkey, onions and a little greek yogurt. Hmmm…the wheels started turning.

I decided to put my own twist on it by attempting to make a ground turkey and chicken sausage bolognese. I kept my fingers crossed that I would enjoy the spaghetti squash because I heard that it was a little sweet, had a bit of a bite to it and it’s obviously not pasta.

Result, YUM! Pasta who?


I first rinsed and cut the squash in half. Then I used a spoon to scoop out and discard the seeds. Next, I rubbed the insides with olive oil and sprinkled it with salt and pepper.


Then put it face down on a foil lined pan and roasted it in the oven at 375 degrees for 40 minutes.


While waiting for the squash to roast, I started my bolognese. I first like to sweat my chopped onion, garlic and spices in olive oil. My spice blend included oregano, basil, red pepper flakes and lemon pepper.


I added the ground turkey meat and chicken sausage, which I took out of the casing. It cooks pretty quickly but note that the ground turkey produces a lot of liquid. Once it is all browned I set it aside in a bowl.


Then I deglazed the pan with a little white wine and let it come to a slow simmer.


At this point I added a big can of San Marzano crushed tomatoes, tomato paste, and added the meat back into the sauce.


Here comes the “change your life” moment…plain green yogurt! It gives the sauce great depth of flavor and mellows out the acidity of the tomatoes.




I let my sauce continue to simmer while I pulled out the squash. If you put a knife through the middle it should slide out easily. Once the squash was cool enough to handle I flipped both halves over and used a fork to scrape out the “spaghetti.”


Scraped clean!


Mix the sauce together with the squash and add a little parmesan.


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