Spaghetti Squash with Turkey Meat Sauce

Makes 6 servings

Ingredients

• 1 medium spaghetti squash
• 3 tbsp olive oil
• 1/2 tsp sea salt
• 1/2 tsp freshly ground pepper
• 14.5 oz. canned low sodium diced tomatoes, with the juice
• 1/2 cup dry white wine
• 2 cloves garlic, minced
• 1 lb. 95% lean ground turkey
• freshly grated parmesan cheese, for garnish

Directions

For the squash:

• Preheat the oven to 350°. 
• 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. 

Next, make the sauce: 

• Heat 2 tablespoons of the oil in a large sauté pan over medium heat. 
• Add the onions, half the salt and half the pepper, stirring to coat. 
• Cook for 10 minutes, stirring occasionally. 
• Stir in the tomatoes and their juices, the wine and garlic; cover and cook for 10 minutes to create a chunky sauce, breaking up the tomatoes as they cook. 
• Heat the remaining tablespoon of oil in a separate medium skillet over medium heat. Once the oil shimmers, add the meat. Season with remaining salt and pepper. 
• Cook for 15 minutes, using a wooden spoon to break up clumps. The meat should be completely browned. 
• Stir into the sauce until well incorporated and heated through. 
• Scoop out the squash seeds. Discard or reserve for another use. 
• Transfer the resulting strands to a mixing bowl or serving platter. Discard the empty skins. 
• Spoon the sauce over the squash and toss to incorporate or spoon evenly over the squash. 
• Garnish with a sprinkling of the cheese, if desired. 
• Serve right away.

Per serving: 216 calories, 20 g protein, 11 g carbohydrates, 9 g fat, 2 g saturated fat,  180 mg sodium and 44 mg cholesterol

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