13
Dec
13

Food Friday: Spaghetti Squash with Meat Ragu

Khalili Center - Food Friday - Spaghetti Squash with Meat Ragu

 

Now THIS is a healthy holiday recipe perfect for weight loss surgery patients and their supportive friends, and family!! We love this yummy roasted spaghetti squash topped with a simple-yet-delicious meat sauce because it is simmered with tomatoes, onions, carrots and celery for a super filling yet light meal!

GATHER (for spaghetti squash):
8 cups cooked spaghetti squash (from 2 medium, about 6 lbs total)
Salt and fresh pepper, to taste

GATHER (for the meat sauce):
1 tsp butter
1 tsp olive oil
(4 oz) 1/2 onion, finely chopped
1 carrot, peeled and chopped
1 celery stalk, finely chopped
1 lb 95% lean beef
28 oz can of crushed tomatoes (I prefer Tuttorosso)
1/4 cup white wine (yes, you can leave this out if you dont drink wine)
1bay leaf
Salt and fresh pepper, to taste

MAKE:
*Preheat oven to 400ºF. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season with salt and bake about 1 hour, or longer if needed on a baking sheet, cut side up.

If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft.

*In a large deep sauté pan, melt butter and add oil. Add onions, celery and carrots and sauté on medium-low for about 3 to 4 minutes, until soft. Add the beef and season with salt. Brown the meat and cook, breaking it into smaller pieces with your spoon until cooked trhough.

*When cooked, add the tomatoes and adjust salt and pepper to taste. Add wine and simmer until it reduces a bit, then add bay leaf and cover, reducing heat to low. Simmer at least an hour, stirring occasionally.

*When spaghetti squash is cooked, let it cool for about 10 minutes. When cool, use a fork to remove flesh, which will come out in spaghetti looking strands. Keep covered and set aside keeping warm until sauce is ready. Serve topped with meat sauce and grated parmesan cheese, if desired.

EAT:
Servings: 8 , Size: 1 cup squash, scant 3/4 cup sauce
Calories: 175
Protein: 14 grams
Carb: 19 grams
Fat: 3 grams

Recipe from skinnytaste.com

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