Monday, January 23, 2012

Clean Eating Pasta Bolognese








As an Italian girl, it has not been easy cutting back on the comfort foods of pasta, lasagna and garlic bread in order to maintain a healthier lifestyle. So when I heard of making pasta from spaghetti squash- I was hesitant at first, but after trying out this meal, I am definitely hooked!

 
This is a new recipe for me - but it was super easy, and tasted great. Plus at only 260 calories a serving (and I'm talking BIG servings- 2 cups of spaghetti squash, 5 ounces of ground turkey, and the mixed in veggies) - This is a healthy, clean meal that will become a weekly staple for me.






The first step is cooking the squash. I bought a 3 pound squash and found it made enough for about 5-6 servings once cooked and peeled. In case you've never done this before, set the oven to 375 degrees. Cut the gourd directly down the middle and place on a large cookie sheet with rind side up. This is the best way to avoid any "explosions" or mess once heated through. Time the squash for 30-40 minutes. You'll know it's done by the ease of sliding a fork down lengthwise through the pulp.





While these are baking, grab a large bowl and mix in 2 pounds of lean ground turkey. Mix with 4 grated zucchini, 1-2 cups (depends on your preference!) of sliced mushrooms, 1 teaspoon of garlic powder, 2 teaspoons onion powder, 2 teaspoons dried basil, 1 teaspoon oregano and 1 teaspoon black pepper.* (This recipe is an adaptation of Jamie Eason's Italian Turkey Burgers.) Mix all ingredients together until well incorporated.  Prep a large cookie sheet pan with aluminum foil and lightly spray with Extra Virgin Olive Oil.




Create 8 burger patties - about 5 ounces each - and lay out evenly on pan. Set oven to HIGH- BROIL. Lay burger patties on higher rack for 8 minutes. Remove, then carefully flip each burger over. Broil for another 8 minutes.






Fork out spaghetti squash from rind. Serve warm with turkey burger on top. I like to also top off with raw cherry tomatoes for more color and flavoring.

Bon Appetite!


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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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