This lower-carb dinner is loaded with veggies! Pile this Turkey Sausage Ragu over the cooked spaghetti squash for a lower-carb comfort food meal.
- 1 2 ½ to 3-pound spaghetti squash
- 2 cups boiling hot water
- 6 cloves garlic, crushed and peeled
- 2 carrots, peeled and cut into 1 ½-inch chunks
- 2 stalks celery, cut into 1 ½-inch chunks
- 2 medium onions, peeled, cored and cut into eighths
- 1 pound turkey sausage (see *ingredient note)
- 2 teaspoons extra-virgin olive oil
- 2 teaspoons Italian seasoning
- ½ teaspoon salt
- Generous pinch of crushed red pepper, or to taste
- ½ cup dry red wine
- 1 28-ounce can crushed tomatoes, preferably fire-roasted, such as Muir Glen
- Chopped fresh basil for garnish
- Preheat oven to 400 degrees.
- Cut spaghetti squash in half lengthwise. Scoop the seeds out with a spoon. Lay squash, cut-side-down in a 9 by 11-inch baking dish. Pour the boiling water in the dish and cover tightly with foil. Carefully transfer to the oven. Bake 40 to 45 minutes until the squash is tender. To check if it is done, remove foil, carefully flip the squash over, and drag a fork over the flesh. If it is ready, the squash will pull away from the skin in tender strips. Scoop out into a bowl and gently “shred” apart with a fork if necessary. Alternatively, cook the squash in the microwave.
- Meanwhile, fit food processor with steel blade attachment, close lid and turn motor on. Drop garlic through feed spout and continue processing until the garlic is minced. Open lid and add carrot and celery. Process until the carrot and celery are finely chopped. Open lid, add onions and pulse until the onions are roughly chopped. Alternatively, use a knife to mince garlic, finely chop carrot and celery and dice onions.
- If turkey sausage is in links remove the casings by slicing along the length of each sausage and slipping the casing off. Heat oil in a large skillet over high heat. Crumble in sausage, and cook, stirring and breaking up chunks of meat until browned, 4 to 5 minutes. Stir in the vegetable mixture, Italian seasoning, salt and pepper and cook, stirring occasionally until the vegetables are cooked down and browned slightly, 8 to 12 minutes. Pour in wine and cook until mostly evaporated, 2 to 3 minutes. Stir in tomato and bring to a simmer. Reduce heat to maintain simmer and cook, stirring occasionally until the vegetables are tender, about 5 minutes.
- Serve the ragu ladled over the squash, sprinkled with basil.
40 mg Cholesterol, 819 mg Potassium, 0 g Added Sugar
*ingredient note: Turkey sausage can be surprisingly high in fat and a total sodium bomb, so check the label before buying. Check out Jennie O’s stats for their “lean” Italian Links: each serving has 10 grams of fat and 670mg of sodium. The one I like is made by Stonewood Farm from Orwell Vermont. It only has 2 grams of fat per serving, and 470 mg of sodium. If you can’t find a lower sodium option, just adjust down the added salt in the ragu.
- Serving Size: 2/3 cup squash 1 cup ragout
- Calories: 213
- Sugar: 11 g
- Sodium: 714 mg
- Fat: 6.8 g
- Saturated Fat: 1.4 g
- Carbohydrates: 23 g
- Fiber: 6.6 g
- Protein: 14 g