2014 Louis Vuitton Outlet, cheap beats by dre for sale.

Skinny Turkey Bolognese Served Over Nutritious Spaghetti Squash

Pinterest
Print Friendly

spaghetti-squash-pasta 2

Everybody needs a good recipe for Bolognese sauce and this one is amazingly rich and filling!  My recipe is skinnier and healthier than most due to using ground turkey and draining the fat, adding a medley of pureed vegetables and pureed cottage cheese.  Nobody will ever guess there’s cottage cheese in the sauce!  It makes this sauce very velvety.  I’m serving it over spaghetti squash, a terrific substitute for pasta!  The skinny for 1 serving, 194 calories, 4 grams of fat and 4 Weight Watchers POINTS PLUS. This recipe is a real keeper!

Prep Time: 15 minutes
Cook Time: 1 hour


Ingredients

1 pound ground turkey

1 cup onions, chopped

½ cup carrots, chopped

½ cup celery, chopped

1 tablespoon garlic, minced

1½ cups reduced-fat cottage cheese

¼ cup tomato paste

1 (28 oz) can diced tomatoes, in juice

1 cup red wine, see shopping tip

2 tablespoons balsamic vinegar

2 teaspoons Italian seasonings

½ teaspoons salt

⅛ teaspoon red pepper flakes

1 large spaghetti squash, you’ll need 8 cups cooked

Parmesan cheese, for topping, if desired


Instructions

1. In a large nonstick pan, brown turkey. Break into smaller chunks while cooking. Once browned, remove from heat and pour into a colander to drain the fat. This step will cut the fat from the turkey way down. Add back to pan.

2. Using a mini chop, food processor or blender, add onions, carrots, celery and garlic. Process until pureed. (see shopping tip)

3. Add veggies to browned and drained turkey. Cook on medium heat for 2 minutes.  Stir often.

4. Add cottage cheese to a mini chop, food processor or blender and puree. Mix into turkey and vegetables and cook for 1 minute.

5. Stir in tomato paste and cook for 1 more minute.  Add tomatoes, wine, vinegar, Italian seasonings, salt, red pepper flakes and mix well. Bring to a boil, reduce heat to medium low and cook for 40 minutes.  Stir frequently.

6. To cook spaghetti squash: Pierce squash in several places with a fork. Place in microwave and cook for about 10 to 12 minutes, until soft.  Let stand for about 5 minutes to finish steaming. Cut in half and using a fork, scoop out seeds and strands.

7. Serve sauce over 1 cup spaghetti squash.  Sprinkle with a little Parmesan cheese, if desired.

8. This sauce freezes great.

Serves 8 (about 1 cup sauce and 1 cup spaghetti squash)

Food Facts

Bolognese sauce is a thick full-bodied meat sauce and a staple of Northern Italy’s Bologna region.

Spaghetti squash is a creamy yellow, watermelon shaped, winter squash.  It’s so named because of it’s flesh, which when cooked, separates into yellow-gold, spaghetti-like strands. Available year round with a peak season from early fall through winter.


Shopping Tips

Use any reasonably priced red wine. I used Trader Joe’s Cabernet. It’s also know as the 2 buck chuck! It’s a wonderful wine for cooking.


Serving Tips

I love this sauce served over spaghetti squash. The squash has a subtle, sweet flavor and is so nutritious. My husband likes this sauce over ½ spaghetti squash and ½ whole wheat spaghetti! Or, if you prefer, served it over whole wheat or whole grain spaghetti. You can even top a baked potato with it


Skinny Facts for just the sauce
:
Weight Watchers (old points) 3
Weight Watchers POINTS PLUS 3
Skinny Facts: for 1 serving (about 1 cup sauce)
152 calories, 3g fat, 19g protein, 7g carbs, 1g fiber, 360mg sodium, 2g sugar

 

Weight Watchers (old points) 4 (includes 1 cup spaghetti squash)
Weight Watchers POINTS PLUS 4 (includes 1 cup spaghetti squash)

SKINNY FACTS: for 1 serving (about 1 cup sauce and 1 cup spaghetti squash)
194 calories, 4 fat, 20g protein, 17g carbs, 3g fiber, 388mg sodium, 5g sugar
FAT FACTS: for 1 serving of Olive Garden’s spaghetti with meat sauce
710 calories, 22g fat, 36g protein, 94g carbs, 9g fiber, 1340mg sodium

Share and Enjoy

  • Facebook
  • Pinterest
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Share This

Share |

33 Responses to “Skinny Turkey Bolognese Served Over Nutritious Spaghetti Squash”

  1. Jess Says:

    Wow this looks ridiculously good (not that I’m surprised, with all of the fantastic recipes I’ve seen on here)! I absolutely love it when I start seeing spaghetti squashes in the supermarket – they’re so much better than using regular spaghetti.

  2. admin Says:

    Thanks Jess! Spaghetti squash is one of the great finds…

  3. Kristin Says:

    Oh My! That bolognese looks down right delicious! I wish I liked spaghetti squash :( I will have to try it with just plain ol wheat pasta instead.
    Holy Cannoli Recipes

  4. admin Says:

    Thanks Kristin. I do love this sauce over whole wheat thin spaghetti too!

  5. Skinny Bolognese, Amazingly Rich and Filling, Served Over Nutritious Spaghetti Squash | | Healthy RecipesHealthy Recipes Says:

    [...] Click here for the full recipe! [...]

  6. Samantha J. Says:

    Tried this and loved it. I made it just as the recipe said and YUM! Even the picky boyfriend loved it.

  7. sushi dressing Says:

    Would you mind if I quote a couple of your blog posts as long as I provide credit and sources returning to your site:
    http://www.skinnykitchen.com/recipes/skinny-bolognese-amazingly-rich-and-filling-served-over-nutritious-spaghetti-squash/. I’ll aslo ensure to give you the proper anchortext hyperlink using your website title: Skinny Bolognese, Amazingly Rich and Filling, Served Over Nutritious Spaghetti Squash with Weight Watchers Points | Skinny Kitchen. Please make sure to let me know if this is acceptable with you. Thanks

  8. admin Says:

    Please do…I’d love that. Thanks!

  9. Evelyn @ My Turn for us Says:

    Just dropping in from Facebook to sign up for your email updates:) I am on my weight loss journey and need some inspiration:)

  10. admin Says:

    Welcome Evelyn! Best of luck to you on Weight Watchers.
    Have fun skinny cooking!
    Best wishes,
    Nancy

  11. Simplee Sue Says:

    This looks fantastic. Thank you for the recipe.

    We may have met by chance…but we become friends by choice.
    http://simpleesue.com/frivolous-friday-caramelized-apple-cheddar-grilled-cheese-sandwich

  12. admin Says:

    So sweet…Thanks Sue!

  13. Diane Balch Says:

    What perfect timing that you have a spaghetti squash recipe when I was focusing on it on foodie friday… thank you so, so much for sharing it with us on foodie friday.

  14. Dawn Says:

    This looks great. Thanks for sharing with us at Foodie Friends Friday.
    Dawn host and blogger
    http://spatulasonparade.blogspot.com

  15. admin Says:

    Thank Dawn and thanks for hosting Foodie Friends Friday!

  16. admin Says:

    Diane, I want to thank you again for featuring my recipe for Skinny Fish and Chips at your Foodie Friday link party. That was so nice of you!!!
    Many thanks for always hosting such a great link party every week!
    With my very best wishes,
    Nancy

  17. Dot Says:

    Do you know of an alternative to spaghetti squash? I live in Scotland and cannot find anywhere that stocks it

    thanks

  18. admin Says:

    Dot, a few ways I recommend serving this yummy sauce is over whole grain spaghetti noodles or stuffed in a baked potato. You could even serve it over steamed broccoli.
    I hope you enjoy it!
    All the best,
    Nancy

  19. Carissa Says:

    How well does spaghetti squash freeze? I cook for one so the majority of my meals end up in the freezer for lunchs and dinners throughout the week. Thank you!

  20. admin Says:

    You sure can freeze it Carissa. Allow the squash to cool. Then, run a fork lengthwise through the flesh to separate it into strands.
    Scoop all the squash strands into a freezer-safe bag or container, and freeze.
    Enjoy!
    All the best,
    Nancy

  21. Rebecca Says:

    This looks great and I’m just about to make it! I’m plugging it into the recipe builder on WW site and it’s coming up as 6 pp (45 total) if you include all the veggies. If you take all the veggies out of the builder, then it’s 4 (29 total). Either way is fine, but did you calculate including all of the vegetables? I don’t really understand their explanation of why adding 0 point value foods to a recipe makes the total pp value higher. Maybe you do. Thanks for this site! I make one of your recipes almost everyday!

  22. admin Says:

    Rebecca, thanks so much for joining me on Skinny Kitchen. I’m so happy you are enjoying my recipes. I calculate my nutrition facts on a site called Spark Recipes. Here’s the link to their recipe calculator. The points might have been different since I add a step the makes the ground turkey much lower in calories and fat. My recipe says: Once browned, remove from heat and pour into a colander to drain the fat. This step will cut the fat from the turkey way down.

    Best of luck to you on Weight Watchers!
    With my warmest regards,
    Nancy

  23. Rebecca Says:

    Thanks! That helps a lot. It was delicious by the way!

  24. admin Says:

    I’m so glad you enjoy it Rebecca!

  25. Skinny Bolognese Served Over Nutritious Spaghetti Squash | The best diet blog ever! Says:

    [...] By admin [...]

  26. Stacy Says:

    OMG, one of THE best and richest tasting sauces! Husband hates cottage cheese, but he had no clue. I thought the red wine was going to be a bit much, but just added so much to it. I made tripled the recipe (thank goodness) so I had plenty to freeze in batches. Thanks so much for this recipe!

  27. admin Says:

    What a fantastic review! Adding cottage cheese to cooked dishes is the best kept secret as you found out.
    Thanks so much Stacy!
    With my very best wishes,
    Nancy

  28. Spaghetti Bolognese (Bolognaise) – 4 essential versions Says:

    […] Skinny Bolognese from Skinny Kitchen – when you need a serious comfort food fix with minimal calories, this is the pasta for you! Served on spaghetti squash and with the sauce “beefed” up with extra veggies, this is only 200 calories per serving – unbelievable! Get the recipe. […]

  29. admin Says:

    What a wonderful collection of bolognese recipes! Thanks so much for including mine!

  30. Anne-Marie Kovacs Says:

    Love it! If I want to make this Whole30 compliant, I would need to skip the wine (sugar). Do you think that a couple tablespoons of red wine vinegar would be a good substitute in this instance?

  31. Joanne Says:

    This recipe sounds delicious! I love spaghetti squash and the Bolognese recipe sounds wonderful. I get lots of great recipes and here and look forward to seeing new ones everyday. Thank you!

  32. admin Says:

    I’m so glad you’re enjoying my recipes Joanne. Have fun!

  33. admin Says:

    Anne-Marie, You could easily use chicken broth instead of the wine. I’ve never tried it with vinegar but I think that would work too. Enjoy!

Leave a Reply


6 + 2 =