Spaghetti Squash Lasagna
This trimmed-down version of a hearty favorite makes the perfect comfort food for cold winter nights.
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Lasagna is one of those comfort foods that everybody loves and that low-carb
advocates avoid like the plague. So leave it to Chef Jeanette to come up with a lower-carb, higher-nutrient version that has all the deliciousness of the traditional dish.
Instead of pasta, Chef used squash, a good high-fiber, low-calorie, nutrient-rich vegetable that’s perfect for a low-carb diet. She upgraded the meat by using either turkey or grass-fed beef, and mixed in two of the healthiest “additives” on the planet—garlic and onion. Then she finished the whole thing off with a big helping of lycopene-rich tomato sauce (marinara). Not only is it easy to make, but it’s a huge crowd-pleaser.—Dr. Jonny
Notes from The Clean Food Coach
The fresher your spaghetti squash, the “juicier” it will be when cooked. If your squash releases a lot of moisture, drain it for 15 minutes in a colander or sieve after scraping it out of its skin. Alternatively, you can remove excess moisture from the (cooked and slightly cooled) lasagna by gently supporting contents with a large pan lid and tipping the pan to drain.
For an even simpler version of this trimmed-down treat, you can omit the cooking step by substituting 8–10 frozen turkey meatballs for the ground meat. Just place them evenly into the squash and follow the rest of the instructions.
1 large spaghetti squash, halved lengthwise and seeded
1 lb. lean, pastured ground turkey, ground beef, or vegetarian beef “crumbles,” divided
1 tsp. granulated garlic
1 tsp. granulated onion
Sea salt and ground pepper, to taste
1 24-oz. jar high-quality marinara sauce
1 8-oz. carton organic ricotta cheese
1 cup organic part-skim shredded mozzarella cheese
- Preheat the oven to 375°F. Lay squash halves face down on edged baking sheet, and roast 35–40 minutes, until you can dent skin with a spoon.
- While squash is baking, combine the ground meat, garlic, onion, salt, and pepper in large skillet over medium-high heat. Cook, stirring frequently, until meat is no longer pink, about 7 minutes. (If using vegetarian crumbles, you can skip the cooking step.)
- When squash is tender, remove from oven, reduce temperature to 350°F, and let squash cool slightly until you can handle it.
- Scrape squash strands out of skin, and transfer evenly to large baking dish. Spread prepared ground meat (or vegetarian crumbles and spices) evenly over squash strands. Pour sauce evenly over meat. Dollop with ricotta, and sprinkle with mozzarella. Bake 30 minutes, until hot throughout and cheese is melted.
- Calories 520
- Carbohydrate Content 28 g
- Cholesterol Content 110 mg
- Fat Content 28 g
- Fiber Content 2 g
- Protein Content 39 g
- Saturated Fat Content 13 g
- Sodium Content 1090 mg
- Sugar Content 13 g