Spaghetti Squash With Ground Turkey and Tomato Sauce

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Low-carb and low-calorie Italian comfortableness nutrient tin beryllium hard to find. Here, cooked and shredded squash stands successful for wheat pasta arsenic the basal of a nutritious and filling main dish.

The spaghetti squash is roasted successful this preparation; alternatively, it tin beryllium cooked successful the microwave. To bash so, usage a crisp weapon to puncture the full squash astir 12 times. Place connected a microwave-safe sheet and microwave connected HIGH for 10 minutes. Cool completely, past chopped successful fractional lengthwise and region the seeds and pulp. If the squash is not rather tender, microwave connected HIGH for 5 minutes.

The squash tin beryllium roasted a time oregon 2 successful beforehand and refrigerated. The condiment tin beryllium refrigerated for 3 to 5 days.

Adapted from Elaine Gordon, a maestro of nationalist wellness nonrecreational and a maestro certified wellness acquisition specialist. She is creator of the healthful look tract EatingbyElaine.com.

Ingredients

For the squash

1 mean spaghetti squash (about 4 pounds), rinsed well

3 tablespoons extra-virgin olive oil
2 cups diced vidalia oregon different saccharine onion
12 achromatic fastener mushrooms, stemmed, past sliced (about 2 cups)
1 cupful frozen peas (optional)
1 mean zucchini, diced (optional)
1/4 spoon oversea salt
1/2 spoon freshly crushed achromatic pepper
14 1/2 ounces canned, diced Italian-style tomatoes, preferably no-salt-added, positive their juices
1/2 cupful adust achromatic wine
2 cloves garlic, pressed oregon minced
1 lb 95 percent thin crushed achromatic turkey nutrient oregon crushed chickenhearted breast
Freshly grated Parmigiano-Reggiano cheese, for garnish (optional)

Nutritional Facts

Per serving

Calories
300
Fat
13 g
Saturated Fat
3 g
Carbohydrates
18 g
Sodium
180 mg
Cholesterol
55 mg
Protein
17 g
Fiber
4 g
Sugar
7 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from Elaine Gordon, a maestro of nationalist wellness nonrecreational and a maestro certified wellness acquisition specialist. She is creator of the healthful look tract EatingbyElaine.com.

Tested by Kendra Nichols.

Published October 21, 2013

Updated March 14, 2026