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**Turkey Bolognese with Roasted Spaghetti Squash: A Hearty Italian Delight with a Low-Carb Twist**
Indulge in the rich flavors of Turkey Bolognese served over roasted spaghetti squash—a satisfying Italian dish that’s both hearty and low in carbohydrates. Ground turkey is simmered slowly with fresh carrots, onions, and mushrooms in a savory tomato sauce. The spaghetti squash transforms into delicate strands that resemble traditional pasta, making this meal not only nutritious but also incredibly tasty.
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 on the hunt for an Italian-inspired dinner that sneaks in extra veggies without sacrificing flavor, you’ve come to the right place! This robust bolognese sauce is packed with protein and vegetables while being served atop a bed of wholesome squash.
While I have always enjoyed classic beef bolognese, this lighter version uses ground turkey instead. The turkey absorbs all the aromatic notes from garlic, onions, and oregano while becoming tender thanks to the acidity of the tomatoes. As it simmers away on your stovetop, you’ll find it hard to resist stealing spoonfuls of this delectable sauce before serving!
### Ground Turkey
Lean ground turkey has a mild flavor but develops an incredible taste when browned properly in a hot pan. To ensure optimal texture without drying out the meat, I prefer cooking it separately first—this allows for even browning before adding vegetables.
To build depth in our sauce’s flavor profile, sauté garlic, onions, carrots, and mushrooms until they’re fragrant and tender. For an added layer of sweetness from our tomato paste—cook it briefly before introducing crushed tomatoes into the mix; I’ve found that using high-quality canned tomatoes like San Marzano or vine-ripened varieties from Italy yields superior results.
Allowing your sauce ample time to simmer enhances its flavors significantly within just 30 minutes or so! The acids present in tomatoes help break down proteins within the turkey meat as moisture evaporates gradually—resulting in tender chunks enveloped by thickened bolognese goodness that’s even more delightful when reheated!
### Discovering Spaghetti Squash
Have you tried spaghetti squash yet? I’m currently obsessed with its long strands that serve as an excellent alternative to traditional wheat pasta! Preparing spaghetti squash is straightforward: simply slice it into rings and roast at 400°F (204°C) until fork-tender—this method produces longer strands perfect for twirling around your fork!
Alternatively—you can cut your entire squash lengthwise if you’d prefer enjoying your meal straight from its “boat.” This versatile ingredient offers variety beyond typical low-carb options like zucchini noodles—and it’s completely grain-free too!
So grab yourself a bowl filled generously with golden veggies topped off by heaping spoonfuls of savory bolognese sauce! A sprinkle of freshly grated Parmesan cheese along with chopped parsley makes for beautiful finishing touches—you’ll love how easily those “noodles” twirl just like regular spaghetti! Plus—it’s fantastic if you have leftover roasted turkey breast; simply shred any remaining meat into your sauce for quick meal prep solutions!
### Cooking Instructions:
1. Preheat oven: Position rack at center level; set oven temperature to 400°F (204°C). Line large baking sheet using foil.
2. Prepare spaghetti squash: Cut into 1-inch wide rings; remove seeds then transfer onto prepared baking sheet.
3. Season & roast: Lightly brush each ring using olive oil & sprinkle salt on both sides; roast until tender (approximately 35-40 minutes). Allow cooling slightly before separating flesh using fork.
4. Cook ground turkey: Heat two tablespoons olive oil over medium-high heat inside heavy saucepan; add ground turkey breaking apart chunks while browning (~5-7 minutes). Transfer cooked meat into medium-sized bowl.
5. Sauté vegetables: Lower heat down towards medium-low then add one tablespoon olive oil back into pan followed by carrots/onions stirring occasionally until softened (~4-5 minutes); introduce garlic cooking another minute followed by sliced mushrooms (~2 minutes).
6. Build flavor base: Stir-in tomato paste cooking briefly (~1 minute) prior adding browned meat along crushed tomatoes/oregano/salt/pepper mixing thoroughly together.
7.Simmer Sauce : Cover pot leaving small opening allowing steam escape ; let cook minimum thirty mins up-to hour stirring every ten mins . Add water if needed during process .
8.Top & Serve : Spoon generous portions over roasted spaghettini squashes garnished freshly grated parmesan cheese / parsley .
**Nutritional Information per Serving:**
Calories: 312 kcal
Carbohydrates: 26 g
Protein: 24 g
Fat: 14 g
Saturated Fat: 3 g
Polyunsaturated Fat :2g
Monounsaturated Fat :8g
Trans Fat :0 .01g
Cholesterol :49mg
Sodium :846mg
Potassium :994mg
Fiber :6g
Sugar :13g
Vitamin A ：2475 IU
Vitamin C ：19 mg
Calcium ：173 mg
Iron ：3 mg
*Note*: Nutritional values are approximations based on automatic calculations.
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**About Jessica Gavin:**
Jessica Gavin is not only certified as both Food Scientist/Culinary Expert but also possesses culinary school credentials alongside teaching experience . Her passion lies within unraveling scientific principles behind healthier cooking methods which she shares through her platform at JessicaGavin.com
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