Savour a Wholesome Spaghetti Squash Bolognese!

Australia, it’s time to reinvent your dinner plans and savour a wholesome Spaghetti Squash Bolognese! Not only does this dish tantalise the taste buds, but it’s also packed with nutritional goodness. A triumph of taste and health, this recipe is sure to become a regular in your weekly meal rotation.

Discovering the Ingredients

To start, let’s gather our wholesome ingredients. For the spaghetti squash bolognese, you’ll need a medium-sized spaghetti squash. A large one works too, just add a bit more seasoning. Our protein of choice is lean ground beef, giving us the perfect balance between taste and health. Aromatic garlic, onions, and carrots add an irreplaceable flavour, while canned tomatoes and fresh basil elevate the dish to gourmet level.

Moreover, a hint of chilli flakes, red wine, and some grated Parmesan cheese round off our list of ingredients. If you don’t consume alcohol, swap the red wine for low-sodium beef broth. It keeps the sauce flavoursome.

Preparing the Spaghetti Squash

Begin by preparing the spaghetti squash. Preheat your oven to 200°C (approximately 400°F). Halve the spaghetti squash lengthwise. Scoop out the seeds with a spoon, then drizzle with olive oil. Season with salt and pepper.

Place the squash halves cut-side down on a baking sheet. Roast in the preheated oven for about 40-50 minutes or until tender. Once cooked, use a fork to scrape out the ‘spaghetti’ strands.

Savour a Wholesome Spaghetti Squash Bolognese!

Crafting the Bolognese Sauce

While the squash roasts, prepare your bolognese sauce. Heat a large pan over medium heat. Add a splash of olive oil, followed by the ground beef. Cook until browned, breaking it up into smaller pieces.

Next, add the finely chopped onion, carrot, and garlic. Sauté these until they soften and become fragrant. Pour in the wine or broth. Let it simmer and reduce slightly, allowing the alcohol to evaporate if you used wine.

Stir in the canned tomatoes and chilli flakes. Allow this mixture to simmer on a low heat for about 15-20 minutes, or until it thickens. Right before serving, stir in the fresh basil and season with salt and pepper to taste.

Assembling the Dish

Finally, assemble the spaghetti squash bolognese. Distribute the spaghetti squash strands evenly between plates. Generously spoon the bolognese sauce over the squash.

Finish the dish with a sprinkle of grated Parmesan cheese. If desired, garnish with additional fresh basil.

Nutritional Breakdown

This Spaghetti Squash Bolognese, serving 4, has a remarkable nutritional profile. Each serving contains approximately 350 calories. Of these, 130 calories come from the lean ground beef, packed with protein and iron.

The spaghetti squash contributes around 75 calories per serving, and is a wonderful source of dietary fibre, Vitamin C, and several B-vitamins. It’s low in calories and high in several key nutrients.

The remaining calories come from the sauce and cheese. Note that the Parmesan cheese, while high in calcium, also contributes to the sodium content. Parmesan cheese also has other health benefits which you can read about here. Parmesan Cheese Has a Lot of Health Benefits (insider.com) Consider this when seasoning the dish.

In summary, our Spaghetti Squash Bolognese is low in calories, high in protein, and packed with fibre. It offers a considerable amount of iron, Vitamin C, and B-vitamins. This dish proves that healthy eating does not equate to bland or boring meals.

Conclusion

In the end, our Spaghetti Squash Bolognese is more than just a dinner option. It’s a celebration of health and taste. Quick to prepare and satisfying to consume, this dish will add a new dimension to your culinary repertoire. Indulge in this wholesome recipe, and let your meals be both nutritious and delicious! To learn even more about our Recipes, don’t miss our detailed articles. Recipes Archives – Aussie Fitness Centre