Heart Healthy
There's a certain awe-factor in serving these stunning spaghetti squash boats that are piled high with spaghetti squash noodles and sauce, whether made for a weeknight meal or special occasion.
Print Recipe
Turkey and Kale Stuffed Spaghetti Squash Boats with Savory Tomato Sauce
-
Servings:
4
-
Serving Size :
1 boat
Ingredients
-
1 medium spaghetti squash -
1 teaspoon canola oil -
1 medium yellow onion -
3/4 pound ground turkey -
1 1/2 cups kale -
1 teaspoon garlic -
1 can tomatoes -
2 teaspoons Italian seasoning blend -
1/4 teaspoon salt -
1/4 teaspoon black pepper -
1/4 cup Parmesan cheese
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400 degrees Fahrenheit. -
Cut the spaghetti squash in half lengthwise. (Having trouble? See tip below). Use a spoon to scoop out the seeds and discard them. Place the halves cut-side-down into a large baking dish. Add 1 inch of water into the dish. Cover with foil and bake in the oven until squash strands are easily removed with a fork, about 50 to 60 minutes. -
Meanwhile, in a heavy-duty medium pot, warm oil. Add onions and saute; until soft and translucent, about 6 to 8 minutes. Add ground turkey, using a spatula to break up the meat until it is cooked, about 5 to 6 minutes. Stir in chopped kale and garlic, cooking about 1 minute. Add tomatoes, Italian seasoning blend, salt, and pepper. Bring mixture to a boil; reduce heat to a simmer, cover, and let cook about 20 to 30 minutes. -
When squash is done, remove from oven (but keep oven on). Using a fork, carefully shred the inside of the squash into shreds. In a large bowl, add all the spaghetti squash strands. Add the tomato sauce, using tongs to coat the spaghetti squash in sauce. -
Add the spaghetti squash shells onto a rimmed baking sheet. Transfer the spaghetti squash strands into the 2 shells, piling as high as you can. (Note: If there is too much filling to fit into the boats, add the extra into a small baking dish and cook alongside.) -
Return to the preheated oven and cook until spaghetti squash boat is fully warm, about 10 to 15 minutes. Use a serrated knife to cut each spaghetti squash in half for servings of half a boat each. Sprinkle with Parmesan cheese and serve.
Cooking Tip: If you don’t want to bother with the spaghetti squash boats, just mix together the sauce with the spaghetti squash strands in a large bowl and serve. Garnish with Parmesan cheese.
Keep it Healthy: The strands of a spaghetti squash make a great pasta substitute. Consider cooking spaghetti squash on the weekend and freezing the spaghetti squash strands to pull out for a weeknight "pasta" dish.
Tip: If it's difficult to halve the spaghetti squash, use this little trick: Warm the whole squash in the microwave for a few minutes to soften. It will be easier to cut from there.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 261 | |
|---|---|---|
| Total Fat | 4.8 g | |
| Saturated Fat | 1.2 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.3 g | |
| Monounsaturated Fat | 1.8 g | |
| Cholesterol | 37.3 mg | |
| Sodium | 350 mg | |
| Total Carbohydrate | 29.8 g | |
| Dietary Fiber | 7.0 g | |
| Sugars | 13.3 g | |
| Added Sugars | 0 g | |
| Protein | 28.6 g | |
Dietary Exchanges
1 starch, 3 vegetable, 3 lean meat
-
Servings:
4
-
Serving Size :
1 boat
Ingredients
-
1 medium spaghetti squash -
1 teaspoon canola oil -
1 medium yellow onion -
3/4 pound ground turkey -
1 1/2 cups kale -
1 teaspoon garlic -
1 can tomatoes -
2 teaspoons Italian seasoning blend -
1/4 teaspoon salt -
1/4 teaspoon black pepper -
1/4 cup Parmesan cheese
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400 degrees Fahrenheit. -
Cut the spaghetti squash in half lengthwise. (Having trouble? See tip below). Use a spoon to scoop out the seeds and discard them. Place the halves cut-side-down into a large baking dish. Add 1 inch of water into the dish. Cover with foil and bake in the oven until squash strands are easily removed with a fork, about 50 to 60 minutes. -
Meanwhile, in a heavy-duty medium pot, warm oil. Add onions and saute; until soft and translucent, about 6 to 8 minutes. Add ground turkey, using a spatula to break up the meat until it is cooked, about 5 to 6 minutes. Stir in chopped kale and garlic, cooking about 1 minute. Add tomatoes, Italian seasoning blend, salt, and pepper. Bring mixture to a boil; reduce heat to a simmer, cover, and let cook about 20 to 30 minutes. -
When squash is done, remove from oven (but keep oven on). Using a fork, carefully shred the inside of the squash into shreds. In a large bowl, add all the spaghetti squash strands. Add the tomato sauce, using tongs to coat the spaghetti squash in sauce. -
Add the spaghetti squash shells onto a rimmed baking sheet. Transfer the spaghetti squash strands into the 2 shells, piling as high as you can. (Note: If there is too much filling to fit into the boats, add the extra into a small baking dish and cook alongside.) -
Return to the preheated oven and cook until spaghetti squash boat is fully warm, about 10 to 15 minutes. Use a serrated knife to cut each spaghetti squash in half for servings of half a boat each. Sprinkle with Parmesan cheese and serve.
Cooking Tip: If you don’t want to bother with the spaghetti squash boats, just mix together the sauce with the spaghetti squash strands in a large bowl and serve. Garnish with Parmesan cheese.
Keep it Healthy: The strands of a spaghetti squash make a great pasta substitute. Consider cooking spaghetti squash on the weekend and freezing the spaghetti squash strands to pull out for a weeknight "pasta" dish.
Tip: If it's difficult to halve the spaghetti squash, use this little trick: Warm the whole squash in the microwave for a few minutes to soften. It will be easier to cut from there.