Spaghetti Squash & Bolognese Sauce

Posted on Posted in Dinners, Recipes

DSC_9344Nothing screams comfort food to me more than spaghetti and meat sauce. Growing up in an Italian/German household, spaghetti and meatballs was a regular staple in our kitchen. This take on a traditional meal includes no processed carbs and just as much wholesome goodness. Regular ol’ spaghetti is replaced by spaghetti squash and the bolognese is simple, easy and so good.

Quick kitchen tip: Whenever I’m cooking a meal I always think about the colors. This meal hits the nail on the head – red, yellow, and green. If you’re ever wondering how to prepare a healthful meal think about the colors – always choose at least three different vegetables of varying color. Picture what it will look like on your plate and add any color that is missing – green (leafy vegetables), yellow (squash or peppers), purple (beets or cabbage), red (tomatoes, radishes), orange (sweet potato, carrot), white (potatoes, jicama), and so on…

I hope you enjoy this meal recipe. Share it, comment on it, love it, eat it!

Spaghetti Squash & Bolognese
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dinner
Cuisine: Italian
Serves: 8+ servings
Ingredients
  • 1 large spaghetti squash
  • 1 lb ground beef, preferably grass-fed
  • 1 TBS lard or fat of choice (butter or coconut oil would work well)
  • 1 cup yellow onion, finely diced
  • 2-3 garlic cloves, finely chopped
  • 1 tsp dried parsley
  • 1 tsp dried basil
  • ½ tsp dried thyme
  • 1 jar organic tomato sauce
  • 1 cup bone broth (homemade is best, boxed is second best - bone broth is not the same as plain chicken, beef or turkey broth)
  • ¼ cup white wine (optional)
  • 1 lb fresh green beans
  • Salt and pepper throughout (see instructions)
Instructions
  1. Preheat oven to 400 degrees. Place the spaghetti squash in the oven for 5 minutes or so to soften, this makes it easier to cut. Take it out and let it cool so it can be handled. Slice the squash lengthwise, scoop out the seeds and discard them. Sprinkle with salt and pepper and a little olive oil. Return to oven and roast until a fork can easily pierce the skin, about 40 minutes.
  2. While the spaghetti squash is roasting, heat a large sauce pan over medium high heat with the fat. Wait until the pan is hot and then add the onion. Sprinkle with a little salt. Saute until translucent.
  3. Add the meat to the sauce pan and break it up, stirring to incorporate the onion throughout. Sprinkle with parsley, basil, and thyme. While it is browning, continue to break up the meat so it stays in very small pieces and any large chunks are broken up.
  4. Chop the garlic and set aside, do not include until I say so. This practice optimizes the nutrient content of the garlic, provides the best flavor, and keeps the garlic from burning and turning bitter.
  5. Prepare the green beans by removing the ends (if necessary) and steam them until bright green but not overcooked. They should still be crunchy.
  6. Once meat is thoroughly browned, add the wine (optional), broth, and tomato sauce. Stir to combine. Now add the garlic. Reduce the heat and simmer on low for 15-20 minutes, stirring occasionally.
  7. When the spaghetti squash is done, remove from oven, let cool slightly so it can be handled. Flip over and scrape out the squash with a fork.
  8. In serving bowls layer spaghetti squash, bolognese, and green beans.
  9. So yum, enjoy!

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