20gNET CARBSSpaghetti Squash Bolognese
A rich, slow-simmered beef and tomato bolognese spooned over tender strands of roasted spaghetti squash.
Ingredients
Squash
- 1 medium spaghetti squash (about 3 lb)
- 1 tsp olive oil
- 1/4 tsp salt
Bolognese
- 1 tbsp olive oil
- 1/2 medium onion, finely diced
- 1 medium carrot, finely diced
- 1 stalk celery, finely diced
- 3 cloves garlic, minced
- 1 1/2 lb 90% lean ground beef
- 2 tbsp tomato paste
- 1 can (28 oz) crushed tomatoes
- 1 tsp Italian seasoning
- 3/4 tsp salt
- 1/2 tsp black pepper
- 1/4 cup chopped fresh basil
- 1/4 cup grated Parmesan, for serving
Directions
- Heat the oven to 400°F. Line a rimmed baking sheet with foil.
- Carefully halve the spaghetti squash lengthwise and scoop out the seeds. If it is hard to cut, microwave it whole for 3 minutes first. Rub the cut sides with oil and salt and place cut side down on the pan.
- Roast 40 to 50 minutes, until a fork slides easily through the skin and the flesh pulls into strands.
- While the squash roasts, heat the olive oil in a large Dutch oven or deep skillet over medium heat. Add the onion, carrot and celery and cook 6 to 8 minutes, until soft. Add the garlic for the last minute.
- Raise the heat to medium-high, add the beef and cook, breaking it up, 6 to 8 minutes, until browned. Drain any excess fat.
- Stir in the tomato paste and cook 1 minute, then add the crushed tomatoes, Italian seasoning, salt and pepper. Bring to a simmer, then cover partially and cook on low 25 to 30 minutes, stirring now and then, until thick.
- Use a fork to scrape the squash into strands. Divide among 6 plates, spoon the sauce over and top with basil and Parmesan.
Nutrition per serving (about 1 1/4 cups squash with 1 cup sauce)
Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.
Know your label
ADA lists squash such as zucchini, yellow squash, chayote and spaghetti squash as non-starchy, while corn and potatoes are starchy.
Mayo Clinic says refined grains have the germ and bran removed, which takes out nearly all of the fiber.
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Inspired by Cooking with Curls. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/spaghetti-squash-bolognese/