Tuesday, January 15, 2013

Veggie-fied Spaghetti Squash Bake

Seems like I've been getting bombarded from all sides with Kale!  I know it's great for you but it's suddenly in my face all the time, so I have been trying to figure out new yummy ways to use it.  One of my trainers sent me a chili recipe the other day - it included kale & broccoli. Yep, Chili - with kale and broccoli.  It was amazingly delish.  My cousin sent me a link to a spaghetti squash bake she found on pinterest.  It looked pretty good, but I knew I could make it better, and here's what I came up with!
You'll need:
3 cups kale
1 small spaghetti squash (yields about 2 cups cooked squash)
5oz ground turkey (93/7)
4-5 chopped mushrooms
1/2 cup white kidney beans (drained/rinsed)
1 can no salt added diced tomatoes
1 can no salt added tomato sauce - 8oz can
seasonings - I used garlic powder, salt substitute, mrs dash tomato basil garlic
1/4 cup part skim mozzarella cheese
1tbsp reduced fat parmesan cheese

Preheat oven to 350.
Spray 8x8 baking dish with non-stick cooking spray.
Brown turkey - season with all seasonings - to taste.  Set aside in a bowl.
Poke holes with a knife in spaghetti squash - cook in microwave for 8-12 minutes, until tender.  Cut in half, carefully - will be hot. Remove Seeds.  Shred with a fork (will resemble 'noodles') - put in bowl with turkey.
Sautee mushrooms for about a minute - add kale.  Sautee until it wilts down a bit (3 cups shrink up after a few minutes).  Add tomatoes & beans, season to taste with all seasonings.
When kale is cooked, remove from heat - add to squash & turkey in bowl.
Add Tomato Sauce & 1/2 of the Mozzarella.
Mix well.
Place in baking dish.  Top with remaining mozzarella and parmesan.
Bake for 30 minutes. 
Makes 4 servings.

Per serving:
180 Calories
5g Fat
21g Carbs
5g Fiber
14g Protein
203mg Sodium


  1. Hey Mary, I'm back on MFP but can't find you there anymore! Are you still a member?
    ~ cdusanka

    1. YES I am still on there!! Search by my email if you want - marycmeadows@gmail.com :)