Spaghetti Squash Lasagna Lean And Green
Looking for a healthier alternative to traditional lasagna? Look no further than spaghetti squash lasagna. This dish is not only delicious, but it is also low in calories, low in carbohydrates, and high in fiber. In this article, we will take a closer look at spaghetti squash lasagna, including its nutritional benefits and how to make it at home.
What is Spaghetti Squash?
Spaghetti squash is a type of winter squash that is known for its unique texture. When cooked, the flesh of the squash separates into long strands that resemble spaghetti noodles. This makes it a popular alternative to traditional pasta for those who are looking to reduce their carbohydrate intake.
Nutritional Benefits of Spaghetti Squash
Spaghetti squash is not only low in calories, but it is also rich in nutrients. One cup of cooked spaghetti squash contains:
- Calories: 42
- Carbohydrates: 10 grams
- Fiber: 2.2 grams
- Protein: 1 gram
- Vitamin C: 9% of the RDI
- Vitamin B6: 8% of the RDI
- Potassium: 5% of the RDI
How to Make Spaghetti Squash Lasagna
Ingredients:
- 1 spaghetti squash
- 1 pound lean ground turkey
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 jar (24 ounces) marinara sauce
- 1 cup part-skim ricotta cheese
- 1 cup shredded mozzarella cheese
- 1/4 cup grated parmesan cheese
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F.
- Cut spaghetti squash in half lengthwise and remove seeds. Place squash halves cut-side down on a baking sheet and bake for 30-40 minutes, or until tender.
- While the squash is baking, heat olive oil in a large skillet over medium-high heat. Add onion and garlic and cook until softened, about 5 minutes. Add ground turkey and cook until browned, breaking it up with a spoon as it cooks.
- Add marinara sauce to the skillet and stir to combine. Reduce heat to low and simmer for 10 minutes.
- In a separate bowl, mix together ricotta cheese, salt, and pepper.
- Remove squash from oven and use a fork to scrape out the flesh, separating it into strands. Discard the skin.
- Spread a layer of the turkey and sauce mixture in the bottom of a 9x13 inch baking dish. Top with a layer of spaghetti squash strands, followed by a layer of ricotta cheese mixture. Repeat layers until all ingredients are used up, ending with a layer of sauce on top.
- Sprinkle mozzarella and parmesan cheese on top of the sauce.
- Bake for 25-30 minutes, or until cheese is melted and bubbly.
- Let cool for 5-10 minutes before serving.
Conclusion
Spaghetti squash lasagna is a delicious and nutritious alternative to traditional lasagna. With its low calorie and high fiber content, it is a great choice for those who are looking to reduce their carbohydrate intake. By following the recipe above, you can make your own spaghetti squash lasagna at home and enjoy all of its benefits.