Spaghetti Squash with Meat Sauce
Spaghetti Squash with Meat Sauce is a nutritious twist on a classic pasta dish, offering a low-carb alternative that doesn’t skimp on flavour. This dish combines the subtle, sweet strands of spaghetti squash with a robust and savoury meat sauce, making it ideal for those looking to reduce their carbohydrate intake while still enjoying the comforts of a home-cooked meal. It’s simple to prepare and holds well, making it perfect for meal prep enthusiasts.
ingredients
1 large spaghetti squash
500g minced beef
1 onion, finely chopped
2 cloves garlic, minced
400g canned tomatoes
2 tablespoons tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
100g Parmesan cheese, grated
Olive oil
Salt and pepper, to taste
quick facts
Total Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 60 minutes
Servings: 4
Shelf Life: 4 days in the fridge
Difficulty Level: Moderate
nutritional information
Calories: 350 per serving
Proteins: 24g
Carbohydrates: 20g
Fats: 18g
Significant nutrients: High in protein, Vitamin A, Vitamin C
Step-by-Step Instructions
- Preheat your oven to 190°C.
- Slice the spaghetti squash in half lengthwise and scoop out the seeds. Brush the inside with olive oil and season with salt and pepper.
- Place the squash halves cut-side down on a baking tray and roast for about 40 minutes, or until tender.
- While the squash is roasting, heat a pan over medium heat. Add a splash of olive oil and sauté the onion and garlic until translucent.
- Add the minced beef to the pan and brown it, breaking it up with a spoon as it cooks.
- Stir in the canned tomatoes, tomato paste, oregano, and basil. Simmer for 20 minutes, allowing the sauce to thicken. Season with salt and pepper to taste.
- Once the squash is cooked, use a fork to rake the flesh into strands that resemble spaghetti.
- Spoon the meat sauce over the spaghetti squash strands in the meal prep containers. Sprinkle with grated Parmesan cheese.
Storage tips
Store in airtight containers in the fridge. Ensure the containers are sealed properly to maintain freshness.
reheating instructions
Microwave on medium power for 2-3 minutes, stirring halfway through to ensure even heating.
benefits
Spaghetti Squash with Meat Sauce is an excellent low-carb alternative to traditional pasta dishes, packed with vitamins and minerals. It’s perfect for those managing carbohydrate intake and looking for a satisfying, fibre-rich meal.
Serving suggestions
This dish can be enjoyed as is or complemented with a side of steamed greens or a crisp salad for added nutrients.