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Spaghetti Squash Bolognese

Not a beef fan? Go meat-free by subbing in our meat-free cauliflower bolognese sauce instead!

INGREDIENTS (serves 6):

  • 1 medium (~4 lb) spaghetti squash
  • 1 Tbsp olive oil
  • 1 large onion, diced
  • 1 stalk celery, diced
  • 2 large carrots, diced (should yield 1 cup)
  • 1 (1-pound) package lean ground beef
  • 7 cloves garlic, diced
  • 1 cup dry red wine
  • 1 (28-oz) can crushed tomatoes
  • 2 Tbsp tomato paste
  • 1 cup whole milk
  • 2-inch rind from Parmesan cheese
  • 1 tsp oregano
  • salt and pepper, to taste
  • 1/4 cup grated parmesan cheese
  • PREPARATIONS:

    1. Preheat oven to 400°F. Line baking sheet with parchment paper or a silicon baking sheet and coat with nonstick cooking spray.
    2. Cut squash in half length-wise, scoop out seeds and discard seeds. Place squash face down on prepared baking sheet and place in oven to roast for 40 minutes
    3. Add oil to a large saucepan and place over medium heat. Add diced onion, celery, and carrots and sauté until soft, (about 5 minutes).
    4. Add ground beef and using a meat masher mash the meat into small ground pieces. Cook until crumbled and brown, draining excess liquid as necessary.
    5. Add garlic and sauté for another minute.
    6. Add dry red wine and scrape the bottom of the pan. Bring the wine to a boil and cook for another 5 minutes until the wine has cooked off and the pan is dry.
    7. Add crushed tomatoes, tomato paste, whole milk, Parmesan cheese rind, dried oregano, salt, and pepper to the skillet. Stir well and bring to a boil.
    8. Once mixture is boiling, reduce heat and simmer for an additional 10 to 15 minutes.
    9. While sauce is cooking, if squash is done, remove from oven and allow to cool.
    10. After sauce has cooked for 10 to 15 minutes, remove Parmesan rind and remove from heat. Stir in 1⁄4 cup grated Parmesan and remove from heat.
    11. Once squash has cooled, flip over and with a fork start pulling the inside of the squash to the center. This will form spaghetti-like strings of squash. Continue until all spaghetti-like strands of squash has been scraped from skin. Place spaghetti squash in bowl(s) and discard skin.
    12. Plate spaghetti squash. Top with prepared bolognese sauce. Garnish with additional parmesan cheese and fresh parsley as desired.

     

    NUTRITIONAL CONTENT PER SERVING
    Serves 6, ~1 – 1 1/4 cups squash with sauce per serving. This is a Step 2 Approved Recipe.

    • FOR JOURNALING ON THE F-FACTOR DIET: 13g carbohydrate, 5g fiber 
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 332 calories, 28g protein, 24g carb, 5g fiber, 9g net carb, 12g sugar, 11g fat, 4g sat fat, 253mg sodium