Spaghetti Squash with Meat Sauce
You'd be amazed at how easy it is to add an extra serving of veggies with this recipe! Hearty Ground Beef in tomato sauce on top of cooked spaghetti squash.
Cook Time: 45 Minutes
Servings: 4
Ingredients: 9
Ingredients
Toppings (optional):
Preparation
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Step 1
Heat 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.
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Step 2
Stir 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.
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Step 3
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.
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Step 4
Serve 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
326 Calories
4g SAT FAT
29g PROTEIN
6.3 mg IRON
6.4 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
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.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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