McAlester News-Capital, McAlester, OK

Features

November 3, 2013

Recipe: Spaghetti squash with ground turkey and tomato sauce

Low-carb and low-calorie Italian comfort food can be hard to find. Here, cooked and shredded squash stands in for wheat pasta as the base of a nutritious and filling main dish.

The spaghetti squash is roasted in this preparation; alternatively, it can be cooked in the microwave. To do so, use a sharp knife to puncture the whole squash about 12 times. Place on a microwave-safe plate and microwave on HIGH for 10 minutes. Cool completely, then cut in half lengthwise and remove the seeds and pulp. If the squash is not quite tender, microwave on HIGH for 5 minutes.

MAKE AHEAD: The squash can be roasted a day or two in advance and refrigerated. The sauce can be refrigerated for 3 to 5 days. Adapted from Elaine Gordon, a master of public health professional and a master certified health education specialist. She is creator of the healthful recipe site EatingbyElaine.com.

Spaghetti Squash With Ground Turkey and Tomato Sauce

6 servings

Ingredients

For the squash

1 medium spaghetti squash (about 4 pounds), rinsed well

3 tablespoons extra-virgin olive oil

2 cups diced Vidalia or other sweet onion

12 white button mushrooms, stemmed, then sliced (about 2 cups)

1 cup frozen peas (optional)

1 medium zucchini, diced (optional)

1/4 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

14 1/2 ounces canned, diced Italian-style tomatoes, preferably no-salt-added, plus their juices

1/2 cup dry white wine

2 cloves garlic, pressed or minced

1 pound 95 percent lean ground white turkey meat or ground chicken breast

Freshly grated Parmigiano-Reggiano cheese, for garnish (optional)

Steps

For the squash: Preheat the oven to 350 degrees. Cut the squash lengthwise in half, avoiding the stem. Place the halves cut sides up in a baking dish. Bake for about 45 minutes or until the flesh is easily pierced with a knife. Cool completely.

Meanwhile, make the sauce: Heat 2 tablespoons of the oil in a large saute pan over medium heat. Once the oil shimmers, add the onions, mushrooms, the peas and zucchini, if using, half the salt and half the pepper, stirring to coat. Cook for 10 minutes, stirring occasionally.

Text Only | Photo Reprints
Features
Seasonal Content
AP Video
US Ready to Slap New Sanctions on Russia Kerry: Not Worried About Israeli Criticism Boater Rescued From Edge of Kentucky Dam Girl Struck by Plane on Florida Beach Dies Rodents Rampant in Gardens Around Louvre House to Vote on Slimmed-down Bill for Border Looming Demand Could Undercut Flight Safety Raw: 2 Shells Hit Fuel Tank at Gaza Power Plant Raw: Massive Explosions From Airstrikes in Gaza Giant Ketchup Bottle Water Tower Up for Sale Easier Nuclear Construction Promises Fall Short Kerry: Humanitarian Cease-fire Efforts Continue Raw: Corruption Trial Begins for Former Va Gov. The Carbon Trap: US Exports Global Warming Traditional African Dishes Teach Healthy Eating
NDN Video
Weird 'Wakudoki' Dance Launches Promotional Competition Two women barely avoid being hit by train Chris Pratt Adorably Surprises Kids at a 'Guardians of the Galaxy' Screening Chapter Two: Designing for Naomi Watts NOW TRENDING: Peyton Manning dancing at practice "The Bachelorette" Makes Her Decision Thieves pick the wrong gas station to rob Golden Sisters on '50 Shades' trailer: 'Look At That Chest!' Staten Island Man's Emotional Dunk Over NYPD Car - @TheBuzzeronFOX GMA: Dog passes out from excitment to see owner Baseball Hall of Famers Inducted 'Hunger Games: Mockingjay Part 1' Sneak Peek Florida Keys Webcam Captures Turtles Hatching Morgan Freeman Sucks Down Helium on 'Tonight Show' Robin Wright Can Dance! (WATCH) She's Back! See Paris Hilton's New Carl's Jr. Ad Big Weekend For Atlanta Braves In Cooperstown - @TheBuzzeronFox Chapter Two: Becoming a first-time director What's Got Jack Black Freaking Out at Comic-Con? Doctors Remove 232 Teeth From Teen's Mouth
Parade
Magazine

Click HERE to read all your Parade favorites including Hollywood Wire, Celebrity interviews and photo galleries, Food recipes and cooking tips, Games and lots more.