Preparation Time: 1½ hours
Cooking Time: 30 minutes
Serves: 4 servings
- Try spaghetti squash with tomato sauce in place of your usual pasta noodle.
- Put leftovers away within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 165°F (74°C). Discard uneaten leftovers after they have been reheated.
Ingredients
|
Spaghetti squash |
1 medium
|
Onion |
1/4 cup (60 mL), about 1/2 an onion |
Garlic |
3 cloves |
Fresh basil, divided (optional) |
3 sprigs |
Turkey Koftas, cooked |
4
|
Olive oil |
2 tsp (10 mL)
|
Frozen carrots |
1/4 cup (60 mL)
|
Frozen peas |
1/4 cup (60 mL)
|
Salt |
1/8 tsp (0.5 mL)
|
Black pepper |
1/4 tsp (1 mL)
|
Canned tomatoes, diced |
1 cup (250 mL)
|
Ketchup |
2 Tbsp (30 mL)
|
Water |
1/2 cup (125 mL)
|
Breadcrumbs |
1/3 cup (75mL)
|
Parmesan cheese |
3 Tbsp (45 mL)
|
Directions
- Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.
- Preheat oven to 400°F (200°C)
- Scrub squash with a clean vegetable brush under cool running water. Place whole squash onto baking tray. Roast for 50 – 60 minutes or until the flesh is tender when pierced with a fork.
- Meanwhile, gently rinse onion, garlic and basil (if using). Chop onion and basil; set aside. Mince garlic; set aside.
- Break the koftas apart until they crumble and set aside.
- In a large frying pan, heat oil and cook onions and garlic until fragrant. Add peas and carrots and sauté for 2 minutes.
- Add salt, black pepper, tomatoes, ketchup, crumbled kofta, water, and half of the basil (if using) to an oven proof dish. Add cooked onion mixture to dish.
- When the squash is cool to the touch, cut in half and remove seeds. Using a fork, scrape out strands of spaghetti squash.
- In a separate bowl, toss cooked squash, breadcrumbs and remaining basil together. Lightly spread onto turkey mixture in an even layer. Do not press. Sprinkle with Parmesan cheese.
- Bake uncovered for 25-30 minutes until the internal temperature reaches 165ºF (74 ºC) on a digital food thermometer.
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 – June 26, 2024