Turkey and Kale Stuffed Spaghetti Squash Boats with Savory Tomato Sauce
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.
- 1, (2 to 2 1/2 pound) medium spaghetti squash
- 1 teaspoon canola oil
- 1 medium finely diced yellow onion
- 3/4 lb ground turkey (extra-lean)
- 1 1/2 cups frozen chopped kale, thawed (can substitute spinach)
- 1 teaspoon minced garlic
- 1, (28-ounce) can no-salt-added, crushed tomatoes
- 2 teaspoons Italian seasoning blend (salt-free)
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 cup Parmesan cheese
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.
Tip: Click on step to mark as complete.
- 1 Preheat the oven to 400 degrees Fahrenheit.
- 2 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.
- 3 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.
- 4 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.
- 5 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.)
- 6 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.
Recipe copyright © 2016 American Heart Association. This recipe is brought to you by the American Heart Association's Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.
|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|
|Total Carbohydrate||29.8 g|
|Dietary Fiber||7.0 g|
|Added Sugars||0 g|
3 lean meat, 1 starch, 3 vegetable
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