Turkey Bolognese with Spaghetti Squash

Turkey Bolognese with Spaghetti Squash

A hearty, homestyle Italian dish

Active Time: 30 minutes | Total Time: 1 hour

Serves:

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Added by Healing Gourmet
on November 17, 2008

Ingredients

Healing Benefits

This Recipe:

Preparation

First, cook the spaghetti squash.
Preheat the oven to 400 F. Poke holes in the outside of the squash and place on a baking sheet. Bake 45 minutes to 1 hour.
Spray a large skillet with nonstick spray coating and heat over medium high heat.
Add turkey. Cook, stirring occasionally, for 5 minutes.
Drain fat and discard.
Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper.
Bring to a boil; reduce heat.
Simmer covered for 15 minutes, stirring occasionally.
Remove cover; simmer for 15 minutes more. (If you like a creamier sauce, give sauce a whirl in your blender or food processor.)
Serve sauce over spaghetti squash.

The Benefits

*Excellent Source of: Iron, Magnesium, Potassium, Protein, Selenium, Vitamin B6, Vitamin C, Thiamin, Niacin, Riboflavin, ALA Omega-3, Phosphorous, Manganese
*Good Source of: Calcium, Fiber, Zinc, Vitamin A, Vitamin K, Folate, Copper
*Preferences: No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Legumes, No Molds, No Nuts, No Peanuts, No Pork, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 3.42

Calories: 348

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	10.3 g	*
Saturated Fat	2.6 g	*
Monosaturated Fat	3.2 g	*
Polyunsaturated Fat	2.8 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	623 mg	*
EPA, DHA	0 mg, 11 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	73.8mg	*
Total Carbohydrate	38.6 g	*
Sugars	8 g	*
Fiber	3.8 g	*
Protein	29.7 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	597.2 IU	12%
Vitamin C	61.7 mg	103%
Vitamin D	0 IU	0%
Vitamin E	1.7 IU	6%
Vitamin B6	1.3 mg	65%
Vitamin B12	0.48 mcg	8%
Vitamin K	11.5 mg	14%
Folate	78.5 mcg	20%
Niacin	11 mg	55%
Riboflavin	0.34 mg	20%
Thiamin	0.34 mg	23%
MINERALS
Calcium	183.1 mg	18%
Copper	0.2 mg	10%
Iron	5 mg	28%
Magnesium	101.8 mg	25%
Manganese	0.76 mg	38%
Phosphorous	316.8 mg	32%
Potassium	1238.7 mg	35%
Selenium	27.1 mcg	39%
Sodium	451.8 mg	19%
Zinc	2.9 mg	19%
PHYTONUTRIENTS
Alpha-carotene	7.8 mcg
Beta-carotene	247.5 mcg
Beta-cryptoxanthin	2.9 mcg
Lutein + zeaxanthin	326.8 mcg
Lycopene	6281.1 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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