Where are all the carbs coming from?
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----- Original Message -----From: chefgloria1030@yahoo.comSent: Sunday, October 27, 2013 5:50 PMSubject: [Healthy_Recipes_For_Diabetic_Friends] Lasagna Stuffed Spaghetti Squash - 26g Carbs, 4g Fiber, 8g SugarLasagna Stuffed Spaghetti Squash - 26g Carbs, 4g Fiber, 8g Sugar
From: closetcooking.ziplist.com
Winter squash is in season and one that I do not use nearly often enough is spaghetti squash so when I came across the idea of a lasagna stuffed spaghetti squash I pinned it right away to try later! Lasagna is a layered pasta dish typically containing noodles, a meat sauce and a cheese or bechamel sauce and it is topped with plenty of cheese and baked until golden brown and bubbling. This lasagna stuffed spaghetti squash takes the basic components of lasagna including the meat sauce and the cheese layer and stuffs them into a spaghetti squash, which essentially replaces the noodles, and bakes them until the cheese has melted. Since this dish goes with healthy spaghetti squash instead of noodles I decided to keep things on the lighter side going with ground turkey for the meat and a low fat cottage cheese for the cheese layer. Even though this lasagna stuffed spaghetti squash is designed to be healthier it certainly does not sacrifice anything in the way of flavor! You will definitely not miss the noodles in this tasty lasagna!
You get all of your favorite lasagna flavors without all of the carbs when it is served stuffed in spaghetti squash!
Prep Time: 10 min
Cook Time: 35 min
Total Time: 45 min
Servings: 4
>> For the roasted spaghetti squash
2 small spaghetti squash, cut in half and seeded
1 Tbsp oil
Salt, to taste
Pepper, to taste
>> For the lasagna meat sauce
1 lb ground turkey
1 Tbsp oil
1 onion, diced
2 cloves garlic, chopped
1/2 tsp red pepper flakes
1/2 tsp fennel seeds, crushed
1 (15 oz can) crushed tomatoes
1 Tbsp tomato paste (optional)
1 tsp Italian seasoning OR oregano
1 bay leaf
1/2 tsp paprika
1 Tbsp balsamic vinegar
Salt, to taste
Pepper, to taste
1 Tbsp basil, chopped
>> For the lasagna stuffed spaghetti squash
1 cup low fat cottage cheese or ricotta
1 Tbsp basil, chopped
1 cup partially skim mozzarella, shredded
>> For the roasted spaghetti squash:
Brush the inner flesh of the spaghetti squash with oil, season with salt and pepper and roast, skin side up, in a preheated 400F oven until tender, about 30 minutes.
>> For the lasagna meat sauce
Meanwhile, cook the turkey, about 8-10 minutes, and set aside.
Heat the oil in a large pan over medium heat, add the onion and cook until tender, about 5-7 minutes.
Add the garlic, red pepper flakes, and fennel and cook until fragrant, about a minute.
Add the turkey, tomatoes, tomato paste, Italian seasoning, bay leaf, paprika, balsamic vinegar, salt and pepper, bring to a boil, reduce the heat and simmer until the spaghetti squash is cooked and then mix in the basil and remove from heat.
>> For the lasagna stuffed spaghetti squash
Fluff up some of the inside of each spaghetti squash half, divide the mixture of the cottage cheese and basil between them followed by the sauce and the cheese.
Broil in the oven until the cheese has melted and turned a light golden brown, about 2-3 minutes.
Option: Use ground beef or Italian sausage instead of ground turkey.
Option: Instead of making the sauce from scratch, use your favorite marinara or other tomato sauce.
Option: Add one 2 inch piece of parmesan rind to the sauce while it simmers.
Servings: 4
Nutrition per Serving: 513 Calories, 25g Fat, 7g Saturated, 0 Trans, 138mg Cholesterol, 761mg Sodium, 26g Carbs, 4g Fiber, 8g Sugars, 50g Protein
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