MAC Blog

MAC Blog

MAC's Recipe of the Month: April 2017

Jennifer Jasmin - Saturday, April 01, 2017

Spaghetti Squash with Spinach, Mushrooms, Ground Turkey & Goat Cheese

Spaghetti squash is available year-round and makes a great low carb substitute for pasta. It is typically golden yellow in color and has a delicious nutty, buttery flavor. The strands are crunchy and provide a nice mouthfeel. It can be prepared several ways, but I prefer to cut the squash lengthwise and roast it face down with some olive oil, salt and pepper. Once cooked, the squash is quite versatile. You can use it as an alternative to anything string-like such as spaghetti or vermicelli rice noodles in Asian dishes. Spaghetti squash is low in calories and packed with fiber for gut health, beta-carotene for eye health, potassium which helps lower blood pressure, and vitamins A and C for cell repair.

I love roasted pepitas any time of day, and they make a great addition to this rich and satisfying meal. Pepitas are high in magnesium, iron and packed with protein. Just 1 ounce of these seeds also provides you with 9 grams of protein! Goat cheese is another delicious element to this dish that delivers a creamy, tangy richness. Goat cheese is lower in fat, calories, and cholesterol compared to cow’s milk cheeses. Whole Foods and Trader Joe’s sells a large variety of different goat cheeses from creamy spreads to crumbly discs. If you aren’t sure which one to buy, ask someone behind the counter to sample a piece for you! Enjoy!

Spaghetti Squash with Spinach, Mushrooms, and Ground Turkey
Yield: 4 Servings
Total time: 30-60 minutes

Ingredients
1 Spaghetti Squash
½ Yellow or Spanish Onion
2 Cups Portabella Mushrooms (or any kind you like)
3 Cups Baby Spinach
1 Cup Tomato Basil or Marinara Sauce
3 Cloves Garlic, pressed or chopped
1 T. Olive oil (plus a bit extra for roasting the squash)
½ tsp. Salt
½ tsp. Onion Powder
1 tsp. Italian Seasoning

Salt and Pepper to taste
Garnish:
Goat cheese- use ½ ounce per serving
¼ cup fresh parsley or basil – cut into chiffonade

Directions
Preheat the oven to 400F.
Cut the spaghetti squash in half with a sharp knife and drizzle with a bit of olive oil. Sprinkle salt and pepper on both halves. Bake the squash face down 30-40 minutes until fork tender.
While the squash is cooking - In a large sauté pan, heat ½ T. olive oil over medium heat.
Add chopped onion and sauté 2-3 minutes until translucent.
Add garlic and sauté an additional 30 seconds.
Meanwhile, mix the salt, pepper, onion powder, and Italian seasoning to the ground turkey, add to onion pan and cook until fully browned.
Set turkey aside and add the other ½ T. of olive oil to the pan and sauté chopped mushrooms for 2 minutes. Add spinach and remaining of garlic. Stir until spinach is wilted.
Heat marinara sauce in a pan over medium heat for 3-5 minutes.
Once all ingredients are finished cooking, shred the roasted spaghetti squash with a fork and place in a bowl with marinara sauce. Mix 1 cup of squash, ½ cup of the spinach and mushroom mixture and ¼ of the turkey mixture. Garnish with ½ ounce of goat cheese and fresh herbs if desired.

Approximate Nutrition Information per serving with goat cheese:
Calories per serving: 518
Fat per serving: 31.1g
Protein per serving: 39.3g
Total Carbohydrate: 24.3g
Fiber: 6g
Sodium: 619mg

This month's recipe contribution comes from Jamie Ambach, Dietetic Intern learning alongside MAC Registered Dietitian, Jen Jasmin.

Personalizing recipes is one of Jen Jasmin's specialties! Contact Jen today.