Sunday, February 24, 2013

Spaghetti Squash Casserole

clean eating spaghetti squash casserole

 Here is a clean, gluten free, dairy free dish loaded with flavor and all the right portions of vegetables and protein. This is a great post-workout meal in the winter or fall that you will definitely be making more than once!

The word casserole is usually associated with meals containing lots of fat and calories, but they don't always to be!  I was craving a filling meal for a winter storm we were having (Nemo, anyone?) - with a little creativity, and some healthy modifications, I came up with this very tasty Spaghetti Squash Casserole. 

Begin with taking a medium-sized spaghetti squash, preferably ripe (you can tell by the tint of its yellow color - the deeper and richer the yellow color, the riper the squash. Pale yellow squashes are not ready and will not taste as flavorful. Plus- they will take longer to cook.) 

Turn your oven on for 375 degrees. Lay out aluminum foil on a large baking sheet. Cut the spaghetti squash in half, lengthwise (see picture below) and lay with gourds facing pulpy-side down : 

Place in oven for 45 minutes. Remove, allow to cool, and fork out the vegetable into a 2 quart casserole dish that has been sprayed lightly with Extra Virgin Olive Oil. 

While Squash is in the oven, heat a medium sized saucepan on medium-high heat with 2 tablespoons of garlic and 2 tablespoons EVOO (Extra Virgin Olive Oil.) Mix frequently, until garlic is lightly brown. Stir in 1 pound of raw, lean ground turkey meat.

Grate 2 medium sized, pre-washed Zucchini with skin still on using a grater over a bowl. Stir in zucchini matter into saucepan with meat.

Continue stirring until meat is no longer pink. 

Optional: I chose to add in extra vegetables. I used 1 cup shredded carrots and 1 cup sliced mushrooms. You can omit if you wish. 

Once meat is thoroughly cooked, slowly stir in 1 large 28 ounce can of Organic tomato sauce. Continue stirring on Low heat until sauce mixture is warm. Optional: Add in 1/2 cup of dairy free shredded cheese (I use lactose free Go Veggie cheese - it tastes great and doesn't upset my stomach.)

Next, remove sauce from heat and pour over spaghetti squash. Stir in 1/2 cup almond or skim milk and 3/4 cup of liquid egg whites (or 4 whole eggs). Stir mixture lightly with a fork. Layer on the rest of your shredded cheese, if you choose to use it.

Place dish in oven at 375 degrees for 30 minutes- you'll know it's done if top layer is lightly browned. Remove and allow to cool.

Eat and Enjoy your healthy, gluten and lactose free clean meal :)


Amy Myers said...

Made this last was a big hit!!! Thanks for the ideas.

Karlene Murphy said...

That's awesome, Amy! I'm so glad you all liked it.

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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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