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Turkey Bolognese with Roasted Spaghetti Squash: A Hearty Low-Carb Delight
Indulge in a comforting Italian classic with a healthy twist! Our Turkey Bolognese served over roasted spaghetti squash is not only satisfying but also packed with nutrients. Ground turkey simmers gently alongside carrots, onions, and mushrooms in a rich tomato sauce, while the spaghetti squash transforms into delightful strands that resemble traditional pasta—perfect for those looking to increase their vegetable intake.
Hello! I’m Jessica Gavin, a Certified Culinary Scientist, and I’m thrilled to present this easy-to-follow recipe for Turkey Bolognese paired with roasted spaghetti squash. If you’re craving an Italian-inspired dinner that sneaks in extra veggies without sacrificing flavor, this dish is your answer. The robust bolognese sauce delivers protein and vegetables atop a bed of tender squash.
While I have always enjoyed beef bolognese, this lighter version uses ground turkey for a healthier option. The turkey absorbs the aromatic flavors of garlic, onions, and oregano beautifully while becoming tender thanks to the acidity from the tomatoes. As it cooks down slowly, all the flavors meld together into an irresistible sauce that makes it hard not to go back for seconds!
Ground Turkey
Lean ground turkey has a mild flavor but develops depth when browned properly in a hot pan. To ensure optimal texture without drying out the meat, I cook it separately first before adding vegetables like garlic and onions along with carrots and mushrooms until they are fragrant and soft. Sautéing tomato paste briefly before mixing in crushed tomatoes helps release its natural sweetness—a tip I’ve learned from using high-quality canned tomatoes like San Marzano or vine-ripened varieties from Italy for their superior taste.
Allowing your sauce ample time to simmer enhances its flavor significantly within just 30 minutes or so. The acids present in tomatoes help break down proteins in the turkey meat as moisture evaporates gradually; this results in thickening while intensifying flavors—creating an even more delicious bolognese that’s perfect for meal prep or leftovers!
Discovering Spaghetti Squash
Have you tried spaghetti squash yet? I’ve recently become enamored by its long strands that serve as an excellent alternative to traditional pasta! Preparing spaghetti squash is simple: slice it into rings and roast at 400°F (204°C) until tender—this method yields longer strands when you separate them carefully using a fork afterward.
Alternatively, you can cut the entire squash lengthwise if you’d prefer serving your meal directly from its “boat.” This versatile ingredient offers variety compared to other low-carb options like zucchini noodles—and it’s grain-free too!
So grab yourself some bowls filled with golden veggies topped generously with our savory bolognese sauce! For added flair sprinkle freshly grated Parmesan cheese along with chopped parsley on top—the finishing touches will elevate your dish further! You’ll love twirling those flavorful “noodles” around your fork just like regular spaghetti! Plus if you’ve got leftover roasted turkey breast lying around? Simply shred it into the sauce for quick meal solutions!
Cooking Instructions:
- Preheat oven: Position rack at center level; set oven temperature at 400°F (204°C). Line large baking sheet using foil.
- Prepare Spaghetti Squash: Cut into 1-inch wide rings; remove seeds then place on baking sheet lightly brushed olive oil & sprinkled salt on both sides.
- Roast until tender (~35-40 minutes). Allow cooling slightly before separating strands using fork.
- In heavy saucepan heat 2 tablespoons olive oil over medium-high heat; add ground turkey breaking apart chunks & browning (~5-7 minutes). Transfer cooked meat aside.
- Lower heat medium-low adding remaining tablespoon olive oil followed by carrots/onions stirring until softened (~4-5 mins); add garlic cooking additional minute then sliced mushrooms cooking another two minutes before incorporating tomato paste cooking one minute more. 6 . Return browned meat back along crushed tomatoes/oregano/salt/pepper stirring well together then cover leaving small opening steam escape simmering ~30 mins -1 hour stirring every ten mins adding water if needed during process till desired thickness achieved! 7 . Serve warm atop roasted spaghetti squashes garnished freshly grated parmesan cheese & parsley sprinkles!
Nutritional Information (Approximate per serving):
- Calories: 312 kcal
- Carbohydrates: 26 g
- Protein: 24 g
- Fat: 14 g
- Saturated Fat: 3 g
- Polyunsaturated Fat: 2 g
- Monounsaturated Fat: 8 g
- Trans Fat: <0g ...and more!
Note: Nutrition values are automatically calculated estimates only meant as guidelines.
About Jessica Gavin
Jessica Gavin is not only certified as both Food Scientist/Culinary Expert but also passionate about teaching others how science influences better healthful cooking practices through her blog jessicagavin.com where she shares insights regularly!
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