Spaghetti Squash Bolognese
2 1/4 lbs
(1kg) spaghetti squash
1 lb (450g) lean ground beef
1 cup canned kidney beans, rinsed and drained
1 clove garlic, crushed
1 onion, chopped
1 zucchini, sliced
1 1/2 cups mushrooms, sliced
14 1/2 oz (410g) can whole, peeled tomatoes, chopped
1/4 cup tomato paste
1 tsp Italian herbs
salt and pepper to taste
Cut the spaghetti squash in half and scoop out the seeds. Wrap each half in
plastic wrap and microwave on high power for 15 minutes or until the strands of
squash separate when the flesh is scraped with a fork. Set aside.
Combine the beef, beans, garlic, onion, zucchini and
mushrooms and cook on high power for 5 minutes or until the meat is no longer
pink. Break up the meat with a fork several times during cooking.
Add the tomatoes, tomato paste and herbs and season to taste.
Cover and cook for 10 more minutes on high power.
With a fork,
scrape out the spaghetti squash to form strands. Divide the squash between 4
plates and top with the meat sauce.
Makes 4 servings 5 1/2 POINTS per serving
Per serving: Calories 327.3, Protein 19.8g, Fat 11g, Saturated Fat 3.8g,
Carbohydrate 40.2g, Fiber 9.6g, Cholesterol 31.8mg, Iron 4.4mg, Sodium 567.1mg,