Spaghetti Squash with Turkey Bolognese and Side Salad
560 kcal · 26 g protein · 15 minutes · 1 servings
Enjoy a healthy and flavorful meal featuring tender roasted spaghetti squash topped with a savory ground turkey Bolognese sauce, paired with a fresh mixed greens salad lightly dressed with olive oil. This dish balances lean protein, wholesome carbs, and fresh vegetables for a satisfying dinner.
560 kcal
26 g protein
15 minutes
Ingredients
- Spaghetti squash 1 medium
- Ground turkey 5 oz
- Tomato sauce (low sodium) 1/2 cup
- Mixed salad greens 2 cups
- Olive oil 1 tsp
Method
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Prepare the spaghetti squash.
Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise using a sharp knife. Scoop out the seeds with a spoon. Place the halves cut-side down on a baking sheet lined with parchment paper. Roast in the oven for about 40 minutes, or until the flesh is tender and can be shredded easily with a fork.
Tip: If the squash is hard to cut, microwave it for 2-3 minutes first to soften slightly. -
Cook the ground turkey.
While the squash roasts, heat a non-stick skillet over medium heat. Add the ground turkey and cook, breaking it apart with a spatula, until browned and cooked through, about 7-8 minutes. Drain any excess fat if needed.
Tip: Season with salt and pepper if desired to enhance flavor. -
Add tomato sauce to turkey.
Pour the 1/2 cup of low sodium tomato sauce into the cooked turkey in the skillet. Stir well and let it simmer on low heat for 5 minutes to combine flavors.
Tip: Simmer gently to avoid splattering and to deepen the sauce flavor. -
Prepare the spaghetti squash strands.
Remove the roasted spaghetti squash from the oven and let it cool for a few minutes. Use a fork to scrape the flesh into strands, creating spaghetti-like threads. Transfer the strands to a serving plate.
Tip: Be gentle when scraping to keep the strands long and intact. -
Assemble the dish and prepare salad.
Spoon the turkey Bolognese sauce evenly over the spaghetti squash strands. In a small bowl, toss the mixed salad greens with 1 teaspoon of olive oil until lightly coated. Serve the salad on the side.
Tip: Use a light hand when tossing the salad to keep greens crisp.
Pro tips
- To speed up cooking, you can microwave the spaghetti squash halves cut-side down for 10-12 minutes instead of roasting.
- Add fresh herbs like basil or oregano to the turkey sauce for extra flavor.