Preparation Time: 1½ hours
Cooking Time: 30 minutes
Serves: 4 servings
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Try spaghetti squash with tomato sauce in place of your usual pasta noodle.
Ingredients
|
Spaghetti squash |
1 medium
|
Turkey Koftas |
4
|
Olive oil |
2 tsp (10 mL)
|
Onion, chopped |
¼ cup (60 mL)
|
Garlic, minced |
3 cloves
|
Frozen carrots |
¼ cup (60 mL)
|
Frozen peas |
¼ cup (60 mL)
|
Salt |
1/8 tsp (0.5 mL)
|
Black pepper |
¼ tsp (1 mL)
|
Canned diced tomatoes |
1 cup (250 mL)
|
Ketchup |
2 Tbsp (30 mL)
|
Water |
½ cup (125 mL)
|
Fresh basil, chopped (optional) |
3 sprigs
|
Breadcrumbs |
⅓ cup (75mL)
|
Parmesan cheese |
3 Tbsp (45 mL)
|
Directions
-
Preheat oven to 400˚F (200°C).
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Place whole squash onto baking tray. Roast for 50 – 60 minutes or until the flesh is tender when pierced with a fork. When cool to the touch, cut in half and remove seeds. Using a fork, scrape out strands of spaghetti squash.
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Break the koftas apart until they crumbles and set aside.
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In a large frying pan, heat oil and cook onions and garlic until fragrant. Add peas and carrots and sauté for 2 minutes.
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Add salt, black pepper, tomatoes, ketchup, crumbled kofta, water, and half of the basil to an oven proof dish.
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Add cooked onion mixture to meat in oven proof dish.
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Toss cooked squash, breadcrumbs and remaining basil together. Lightly spread onto turkey mixture in even layer. Do not press. Sprinkle with Parmesan cheese.
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Bake uncovered for 25-30 minutes until top is browned and meat is bubbling. Use digital thermometer to make sure that internal temperature reaches 165°F (74°C).
Nutrition Information per serving:
Calories: 295 kcal
Protein: 21 g
Fat: 11 g
Carbohydrate: 28 g
Fibre: 5 g
Sodium: 698 mg
Calcium: 110 mg
Iron: 2 mg
Last Update – September 6, 2017