How to make Low Fat Turkey Bolognese
Everyone loves traditional pasta with meat sauce, but for a lower-cal and lower-carb meal, spaghetti squash is a tasty switch.
Everyone loves traditional pasta with meat sauce, but for a lower-cal and lower-carb meal, spaghetti squash is a tasty switch. The texture is out of this world, and it won't feel as heavy sitting in your stomach. Plus, squash is packed with heavy nutrients: As it his high in nutrients and Vitamins A, B6, and C, and it's also rich in manganese, which aids in digestion. The health benefits of Turkey doesn't stop here as Turkey is a rich superfood of sorts in its own right.
Turkey food contains B Vitamins, as well as selenium, which acts as an antioxidant. Turkey also supplies Zinc, Magnesium, and potassium. Buy organic turkey to make sure it's antibiotic free.
3 1/2 -1 lb spaghetti squash, halved lengthwise and seeded.
2 tablespoons olive oil
8-oz-kg Cremini mushrooms, coarsely chopped
12 Ounces 93% lean ground turkey
3 Medium carrots, chopped
1 small yellow onion, chopped
3 large garlic cloves, minced
128-oz can no-salt-added chopped tomatoes
3/4 teaspoons kosher salt
1/2 teaspoon black pepper
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoon chopped fresh basil
1 tablespoon balsamic vinegar
2 tablespoon finely grated parmesan cheese
Calories per serving 424
Fat per serving 16 g
Chloesterol per serving 65 g
Fibre per serving 12g
Protein per serving 26 g
Carbohydrates per serving 49 g
Sugar per serving 19g
Sodium per serving 635 mg
Iron per serving 3 mg
Calcium per serving 182 mg
HOW TO MAKE IT
Preheat the oven to 400 degrees fare. Place squash halves, cut sides down, on a baking sheet lined with parchment paper. Bake until tender when pierced with a fork, about 40minutes. Remove from oven; let it cool for about 10 minutes.
While squash bakes and cool; heat oil in a Dutch oven over medium-high. Add mushrooms; cook, stirring occasionally until lightly browned, 6 to 8 minutes. Add turkey; cook stirring often until turkey is no longer pink, about 3 minutes. Add 3 carrots, onion, and garlic; cook, stirring often until vegetables are slightly softened about 5 minutes. Stir in tomatoes, salt, and pepper. Increase heat to high; bring to a boil. Reduce heat to medium-low; simmer, covered, stirring occasionally until veggies are tender for about 20n to 25 minutes.
Now uncover; simmering stirring occasionally until thickened, 10 to 12 minutes, Remove from heat. Stir in parsley, basil, and vinegar.
Using a fork, gently scrape strands of cooked spaghetti squash. Serve topped with sauce and parmesan cheese.