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Spaghetti Squash Lasagna Bowl

Posted on Dec 07, 2017 by Felicia Spence, R.D.








 

At H3 we use spaghetti squash as an alternative to pasta. The texture, when cooked, is similar to that of angel hair pasta. The carbohydrate density of spaghetti squash is significantly lower than that of traditional pasta, in turn having fewer calories. One cup of cooked spaghetti squash has 30 calories as opposed to one cup of regular pasta with 220 calories. To reach satisfaction and fullness, you may have to bulk up in the volume of this winter squash. If you are using it as a replacement for starchier food items, you would have to eat two or three cups of spaghetti squash to reach the same calories of one cup of regular pasta.

 

This winter squash is rich in vitamin A and C, vitamins that prevent inflammatory damage. It also contains a source of omega-3 and omega-6 essential fatty acids. These fatty acids are called "essential" in the nutrition world because our bodies do not make it, so we have to eat it to get it. These fatty acids are linked to the consumption of salmon, but there are other foods that provide it as well. Outside of winter squash, foods like chia and flaxseeds, walnuts, and soybeans contain essential fatty acids.

 

Spaghetti squash is in season from October through December but is available year round. It has a recognizable oblong shape and is yellow in color. To the touch, it feels like any other winter squash, hard. When cut in half and cooked it has a semi-firm, stringy texture. At H3, we love bowl meals! They are fun, look great, and easy to prepare for any occasion. These Spaghetti Squash Lasagna Bowls are easy to clean up too.

 

 

Spaghetti Squash Lasagna Bowl

 

Chef Karla uses winter squash in our spaghetti squash lasagna bowl. A fresh spin on a traditional recipe that is great for crisp, wintery nights. Chef’s Note: These squash bowls pack in the fiber and protein while cutting the carbohydrates. These bowls are also perfect for working on portion control. 

 

Ingredients:

2 each

Squash, small (about 1.5 pounds each)

1 teaspoon

Olive oil

4 each

Garlic, cloves, minced

8 ounces

Fresh spinach

1 Tablespoon

Italian seasoning, dry

½  cup

Part-skim ricotta cheese

¼  cup

Mozzarella cheese, shredded

½  pound

Ground turkey breast

1 ½  cup

Marinara sauce

¼  cup

Parmesan cheese, shredded

 

Method:

  • Preheat oven to 350 degrees.
  • Cut each squash in half lengthwise. Scoop out seeds; discard. Place squash halves, cut sides up, on a baking sheet.
  • Bake at 350 for 50 minutes. Let stand 10 minutes. Scrap inside of squash with a fork to remove spaghetti-like strands. Place spaghetti strands in a separate bowl.
  • Increase oven temperature to 425 degrees.
  • Heat a large skillet over medium-high heat.
  • Add oil to pan.
  • Add garlic, turkey, marinara, and Italian seasoning. Cook turkey through. About 10 minutes.
  • Add spinach, cook until it wilts. Add ricotta cheese.
  • Remove from heat.
  • In a large bowl combine; squash and ground turkey mixture.
  • Evenly scoop mixture into squash halves.
  • Top each squash half with parmesan cheese and mozzarella cheese.
  • Bake at 425 for about 20 minutes or until cheese is golden brown.

 

Nutrition:  Serves: 4  |  Serving size: ½ of spaghetti squash  |  Calories: 280  |  Fat: 9 grams  |  Sodium: 630 milligrams  |  Carbohydrates: 28 grams  |  Protein: 25 grams  |  Fiber: 7 grams

 

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