Spaghetti Squash with Meat Sauce
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Step 1Heat stockpot over medium heat until hot. Add Ground Beef, onion and garlic; cook 8 to 10 minutes, breaking beef into 3/4-inch crumbles and stirring occasionally.
Cooking Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground beef should be cooked to an internal temperature of 160ºF. Color is not a reliable indicator of ground beef doneness.
Step 2Stir in tomato sauce, diced tomatoes, tomato paste and crushed red pepper; bring to a boil. Reduce heat; cover and simmer 20 minutes to develop flavors, stirring occasionally. Remove from heat; stir in basil, if desired.
Meanwhile, place squash in 8 x 8-inch microwave-safe baking dish, overlapping halves slightly. Microwave on HIGH 10 to 12 minutes or until squash is tender. Let stand 5 minutes. Scrape squash with fork to separate strands.
Step 4Serve sauce over squash. Serve with Toppings, if desired.
Italian-Style Beef Sausage Variation:
Prepare Italian-Style Beef Sausage by combining 1 pound Ground Beef (93% lean or leaner) with 1 teaspoon fennel seed, 1/2 teaspoon salt, 1/4 teaspoon coriander, 1/4 teaspoon garlic powder, 1/4 teaspoon paprika, 1/4 teaspoon black pepper and 1/8 to 1/4 teaspoon crushed red pepper in large bowl, mixing lightly but thoroughly. Proceed as directed in step 1.
To Roast Spaghetti Squash: Place squash halves, cut-side down, in 13 x 9-inch ovenproof baking dish. Bake in 350°F oven 45 to 55 minutes or until squash is tender.
Nutrition information per serving, using no salt added tomato sauce: 326 Calories; 81 Calories from fat; 9g Total Fat (4 g Saturated Fat; 3 g Monounsaturated Fat;) 76 mg Cholesterol; 514 mg Sodium; 34 g Total Carbohydrate; 7.2 g Dietary Fiber; 29 g Protein; 6.3 mg Iron; 8.5 mg NE Niacin; 0.6 mg Vitamin B6; 2.3 mcg Vitamin B12; 6.4 mg Zinc; 19 mcg Selenium; 100.1 mg Choline.
This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Choline.
Filed Under:Well-Balanced Meals