Better Nutrition February 2019

healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOR
Spaghetti Squash Lasagna
Serves 4
For an even simpler version of this
trimmed-down treat, you can omit the
cooking step by substituting 8–10 frozen
turkey meatballs for the ground meat.
Just place them evenly into the squash
and follow the rest of the instructions.
1 large spaghetti squash, halved lengthwise
and seeded
1 lb. lean, pastured ground turkey, ground
beef, or vegetarian beef “crumbles,”
divided
1 tsp. granulated garlic
1 tsp. granulated onion
Sea salt and ground pepper, to taste
1 24-oz. jar high-quality marinara sauce
1 8-oz. carton organic ricotta cheese
1 cup organic part-skim shredded
mozzarella cheese
Light & Clean
Low-Carb Lasagna
This trimmed-down version of a hearty favorite makes
the perfect comfort food for cold winter nights
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
Lasagna is one of those comfort foods that everybody loves and that low-carb
advocates avoid like the plague. So leave it to Chef Jeanette to come up with a lowercarb,
higher-nutrient version that has all the deliciousness of the traditional dish.
Instead of pasta, Chef used squash, a good high-fiber, low-calorie, nutrient-rich
vegetable that’s perfect for a low-carb diet. She upgraded the meat by using
either turkey or grass-fed beef, and
mixed in two of the healthiest “additives”
on the planet—garlic and onion.
Then she finished the whole thing off
with a big helping of lycopene-rich
tomato sauce (marinara). Not only
is it easy to make, but it’s a huge crowdpleaser.—Dr.
Jonny
1. Preheat the oven to 375°F. Lay squash
halves face down on edged baking sheet,
and roast 35–40 minutes, until you can
dent skin with a spoon.
2. While squash is baking, combine the
ground meat, garlic, onion, salt, and
pepper in large skillet over mediumhigh
heat. Cook, stirring frequently,
until meat is no longer pink, about
7 minutes. (If using vegetarian crumbles,
you can skip the cooking step.)
3. When squash is tender, remove from
oven, reduce temperature to 350°F,
and let squash cool slightly until you
can handle it.
4. Scrape squash strands out of skin,
and transfer evenly to large baking
dish. Spread prepared ground meat
(or vegetarian crumbles and spices)
evenly over squash strands. Pour
sauce evenly over meat. Dollop with
ricotta, and sprinkle with mozzarella.
Bake 30 minutes, until hot throughout
and cheese is melted.
Per serving: 520 cal; 39g prot; 28g total fat
(13g sat fat); 28g carb; 110mg chol; 1,090mg sod;
2g fiber; 13g sugar
NOTES FROM THE CLEAN FOOD COACH
The fresher your spaghetti squash, the “juicier” it will be when cooked. If your squash
releases a lot of moisture, drain it for 15 minutes in a colander or sieve after scraping it out of
its skin. Alternatively, you can remove excess moisture from the (cooked and slightly cooled)
lasagna by gently supporting contents with a large pan lid and tipping the pan to drain.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
48 • FEBRUARY 2019