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Slow Cooker Spaghetti Squash and Meat Sauce

Nutrition Fact: Craving pasta but not the extra carbohydrates?  Try substituting spaghetti squash for the noodles.  Spaghetti squash is a hard-shelled winter squash.  When cooked the flesh softens into spaghetti-like strands.  Spaghetti squash is slightly sweet in flavor and pairs perfectly with marinara.  This flavorful dish comes together in less than 15 minutes’ worth of “hands-on” time.  Serve with a side salad for a guilt free Italian dinner.

Prep: 15 minutes

Cook: 6-8 hours

Makes: 6 servings

Ingredients:

1 pound 93% ground beef

1 small chopped onion

3 cloves crushed garlic

1 tsp salt

½ tsp pepper

28-ounce can crushed tomatoes

1 bay leaf

Parmesan or pecorino romano cheese rind (optional)

1, 4-pound spaghetti squash (makes about 6.5 cups cooked)

Grated cheese for topping

Directions:

  1. In a large skillet over medium high heat, sauté the beef until brown (about 5-7 minutes)
  2. Transfer beef to a slow cooker and add onion, garlic, salt pepper, crushed tomatoes, bay leaf, and cheese rind. Stir to combine.
  3. Place the entire spaghetti squash on top of the beef mixture.
  4. Cook on low for 6 to 8 hours.
  5. When spaghetti squash is fork tender remove it and cut in half with a large knife. Discard the seeds and scoop the stands cut with a fork.  Place in a colander to drain well.
  6. Place 1 cup of squash on a plate and serve 2/3 cup sauce over top.
  7. Top with grated cheese, if desired.
  8. Serve with a side salad.

Nutritional Information:

Calories: 210cal, Fat: 6g, Carbohydrates: 21g, Fiber: 5g, Protein: 19.5g, Sodium: 549mg

Adapted from: http://www.skinnytaste.com/one-pot-spaghetti-squash-and-meat-sauce-pressure-cooker-and-slow-cooker/

 

 

 

 

Categories: Education,  Healthy Living
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