Lisa Lillien is the author of the popular Hungry Girl website andemail newsletter, featuring smart, funny advice on guilt-free eating. She is also the author ofthirteen books, six of which debuted at number one on theNew York TimesBest Sellers list. Read herPEOPLE.comblog every Monday for slimmed-down celebrity recipes and more.Who doesn’t love a big bowl of noodles withmeaty tomato sauce? I definitely do, but to keep the starchy carbs down, I make mine withspaghetti squash instead of traditional pasta. Top it off with a lean and beefy Bolognese, and you’re good to go!Spaghetti Squash BologneseServes 41 spaghetti squash (at least 4 ½ lbs.)3 ½ cups canned crushed tomatoes¼ cup tomato paste1 Tbsp. white wine vinegar1 tsp. Italian seasoning1 tsp. garlic powder1 tsp. onion powder½ cup chopped celery⅓ cup chopped onion⅓ cup chopped carrots1 Tbsp. olive oil or grapeseed oil1 lb. raw extra-lean ground beef (at least 96% lean)¼ tsp. salt⅛ tsp. black pepper1.Preheat oven to 400 degrees.2.Microwave squash for 6 minutes, or until soft enough to cut. Once cool enough to handle, halve lengthwise; scoop out and discard seeds.3.Fill a large baking pan with ½ inch water, and place squash halves in the pan, cut sides down. Bake until tender, about 40 minutes. (For alternative cooking method, see below.)4.Meanwhile, in a large bowl, combine crushed tomatoes, tomato paste, vinegar and Italian seasoning. Add ½ tsp. each garlic powder and onion powder, and mix well.5.Bring a large skillet sprayed with nonstick spray to medium-high heat. Add celery, onion and carrots, and drizzle with oil. Cook and stir until slightly softened, about 2 minutes.6.Add beef to the skillet. Sprinkle with salt, pepper, and remaining ½ tsp. each garlic powder and onion powder. Cook, stir, and crumble until veggies have softened and beef is fully cooked, about 8 minutes.7.Carefully add tomato mixture to the skillet. Cook and stir until hot and well mixed, about 2 minutes.Remove from heat.8.Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups to a large bowl. (Preserve any extra squash for another time.)9.Top squash with saucy beef, stir and serve.Time-Saving Alternative:Instead of baking the squash, cook it in the microwave. After scooping out and discarding the seeds, place one half of the squash in an extra-large microwave-safe bowl, cut side down. Add ¼ cup water, cover, and cook for 7 minutes, or until soft. Repeat with remaining squash half.RELATED VIDEO: Food Hack: Kale Stem PestoPrep time:20 minutesCook time:50 minutesNutritional Information:¼th of recipe (about 2 cups): 330 calories, 8.5g total fat (2.5g sat fat), 717mg sodium, 33.5g carbs, 8g fiber, 15g sugars, 29.5g protein‘Til next time… Chew the right thing!
Lisa Lillien is the author of the popular Hungry Girl website andemail newsletter, featuring smart, funny advice on guilt-free eating. She is also the author ofthirteen books, six of which debuted at number one on theNew York TimesBest Sellers list. Read herPEOPLE.comblog every Monday for slimmed-down celebrity recipes and more.
Who doesn’t love a big bowl of noodles withmeaty tomato sauce? I definitely do, but to keep the starchy carbs down, I make mine withspaghetti squash instead of traditional pasta. Top it off with a lean and beefy Bolognese, and you’re good to go!
Spaghetti Squash BologneseServes 4
1 spaghetti squash (at least 4 ½ lbs.)3 ½ cups canned crushed tomatoes¼ cup tomato paste1 Tbsp. white wine vinegar1 tsp. Italian seasoning1 tsp. garlic powder1 tsp. onion powder½ cup chopped celery⅓ cup chopped onion⅓ cup chopped carrots1 Tbsp. olive oil or grapeseed oil1 lb. raw extra-lean ground beef (at least 96% lean)¼ tsp. salt⅛ tsp. black pepper
1.Preheat oven to 400 degrees.2.Microwave squash for 6 minutes, or until soft enough to cut. Once cool enough to handle, halve lengthwise; scoop out and discard seeds.3.Fill a large baking pan with ½ inch water, and place squash halves in the pan, cut sides down. Bake until tender, about 40 minutes. (For alternative cooking method, see below.)4.Meanwhile, in a large bowl, combine crushed tomatoes, tomato paste, vinegar and Italian seasoning. Add ½ tsp. each garlic powder and onion powder, and mix well.5.Bring a large skillet sprayed with nonstick spray to medium-high heat. Add celery, onion and carrots, and drizzle with oil. Cook and stir until slightly softened, about 2 minutes.6.Add beef to the skillet. Sprinkle with salt, pepper, and remaining ½ tsp. each garlic powder and onion powder. Cook, stir, and crumble until veggies have softened and beef is fully cooked, about 8 minutes.7.Carefully add tomato mixture to the skillet. Cook and stir until hot and well mixed, about 2 minutes.Remove from heat.8.Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups to a large bowl. (Preserve any extra squash for another time.)9.Top squash with saucy beef, stir and serve.
Time-Saving Alternative:Instead of baking the squash, cook it in the microwave. After scooping out and discarding the seeds, place one half of the squash in an extra-large microwave-safe bowl, cut side down. Add ¼ cup water, cover, and cook for 7 minutes, or until soft. Repeat with remaining squash half.
RELATED VIDEO: Food Hack: Kale Stem Pesto
Prep time:20 minutesCook time:50 minutes
Nutritional Information:¼th of recipe (about 2 cups): 330 calories, 8.5g total fat (2.5g sat fat), 717mg sodium, 33.5g carbs, 8g fiber, 15g sugars, 29.5g protein
‘Til next time… Chew the right thing!
source: people.com
