Turkey Bolognese with Spaghetti Squash

This fast and easy Mediterranean inspired Bolognese is full of flavor and features nutritious, fiber rich vegetables. Lean ground turkey provides 30 grams of protein. Red peppers, zucchini, carrots, spaghetti squash and onions bathed in marinara sauce are packed with vitamins A and C, a plethora of antioxidants and 9 grams of fiber (40% RDI). Fiber rich meals improve gut health and support weight loss. Antioxidant rich meals are anti-inflammatory and protect against cancer. Also, traditional pasta has been stripped of fiber and nutrients so spaghetti squash is a much healthier and tastier alternative.

Makes: 4-6 servings
Time to Cook: 30 minutes

Ingredients

• 1 medium to large spaghetti squash
• 1 pound lean (93%) ground turkey
• 1 carrot, peeled and diced
• 1 zucchini, diced
• 1 small red bell pepper, diced
• 1 small onion, diced
• 1 tablespoon capers
• 3 tablespoons olive oil
• 2-3 cups jarred low sodium marinara sauce
• ¾ teaspoon salt
• ¾ teaspoon pepper
• 1 teaspoon oregano
• Cooking spray
• ¼ cup grated Parmesan cheese (optional)

Cooking Instructions

1. Pre-heat oven to 450 degrees. Halve spaghetti squash and remove seeds with a spoon. Drizzle insides with 1 tablespoon olive oil and season with ½ teaspoon oregano, ¼ teaspoon salt and pepper. Place squash, cut sides down, on a lightly oiled, foil-lined baking sheet. Bake for 20-25 minutes or until squash strands easily separate when pierced with a fork.
2. Heat 1 tablespoon olive oil in large (14”) pan over medium-high heat. Add onion, bell pepper, zucchini and carrot to pan, sprinkling with salt, pepper and ½ teaspoon oregano. Sauté for 5-6 minutes or until onions are translucent. Set aside vegetables in bowl. Pour 1 tablespoon of olive oil to pan and add turkey, ¼ teaspoon salt and pepper. Break up turkey, sautéing until cooked through and lightly browned, 4-5 minutes.  
3. Add vegetables back to pan, mixing in with turkey. Add marinara sauce and simmer over medium heat for 5 minutes, stirring occasionally. Turn off heat and add capers.  
4. Remove squash from oven and let cool for 5 minutes on cutting board. Carefully separate squash strands from peel with a fork. Portion squash onto plates (about 1 cup each) and top generously with sauce. Sprinkle with Parmesan and serve immediately.

Nutrition per serving
388 calories; 17.5 g fat (2 g sat, 11.5 g mono, 4 g poly); 75 mg cholesterol; 22 g carbohydrate; 32 g protein; 5 g sugar; 9.5 g fiber; 312 mg sodium; 490 mg potassium. Nutrition Bonus: Vitamin C (44% DV), Vitamin A (65% DV), Antioxidants: lutein, zeaxanthin, quercetin, beta-carotene, alpha-carotene.

Recipe by Katy Nishida