Healthy Spaghetti Bolognese

 

A Spaghetti bolognese recipe without the guilt? It sounds too good to be true doesn’t it? Well this low-carb take on a family favourite is definitely the way forward. It requires a little bit of work but that work is worth it when you serve up a meal that the whole family will enjoy. A recipe that also improves with age, this spaghetti squash bolognese is wonderful reheated as left overs in the following days.

 

Ingredients

  • Olive oil for brushing
  • Salt and pepper to taste
  • 1 spaghetti squash (about 1 kg, 1/2 kg per serve)
  • 1 package lean mince meat (lamb used here)
  • 1 brown onion, diced
  • 1/2 red capsicum, diced
  • 3-5 mushrooms, diced
  • 1 tbsp. minced garlic
  • 1 tsp. oregano
  • 1 tsp. basil
  • 1 can crushed tomatoes
  • Fresh parsley for garnish

 

Method

Tip! To make it easier cutting the squash: Pierce squash a few times with a knife then microwave for 3-5 minutes, allowing it to cool before cutting.

  • Preheat oven to 200º C
  • Carefully cut the squash in a half lengthwise. Scoop out seeds.
  • Brush the inside of both halves with olive oil. Season with salt and pepper.
  • Place the two halves cut side down on a baking sheet or oven safe casserole dish.
  • Roast the squash until tender, about 30 minutes. Allow several minutes to cool.
  • Using a fork, scrape the insides to create a spaghetti-like texture. Leave insides in the squash or transfer to bowl for serving.

 

While squash is roasting:

  • Heat oil in a pan on medium-high heat. Add onions and cook until they start to sweat.
  • Stir in the minced garlic, capsicum and mushrooms; cook for 5-8 minutes.
  • Add the mince meat. Season with salt and pepper. Cook and mix until cooked through, while breaking the meat into small crumbles, 5-8 minutes.
  • Stir in crushed tomatoes, basil and oregano. Bring to a simmer.
  • Spread the tomato meat sauce evenly on top on the squash “spaghetti.”

 

Garnish with chopped parsley. Serve immediately and enjoy!

 

CLICK TO DOWNLOAD BAKED SPAGHETTI SQUASH BOLOGNESE RECIPE

 


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