Spaghetti Squash ‘Bolognaise’

Spaghetti Squash ‘Bolognaise’

Spaghetti squashThis was originally a nice vegetarian recipe from a Better Homes and Gardens cookbook, but a bit lacking in protein. But it’s a great way to get lots of varied veg into a tasty meal and is easily adapted to add more protein. It takes a little while to cook because you have to bake the squash, but it is ridiculously easy to make. Spaghetti squash has a pulpy flesh which, when cooked, can be separated into thin, spaghetti-like strands. See this link for more information about spaghetti squash. Hint: toast pine nuts in a dry frying pan (skillet) over a medium heat until they start to show brown spots and smell nice.

Ingredients

1 small spaghetti squash (around 1 1/4 to 1 1/5 lbs)
200g protein source, eg. lean beef mince, TVP for vegetarians, etc.
2 oz. lite mozzarella cheese, cubed or grated
2 medium tomatoes, seeded and chopped (around 3/4 cup)
1 Tbsp tomato puree
3 green or spring onions, finely sliced (around 1/4 cup)
1/4 cups pine nuts, toasted
Small handful of snipped fresh basil, to your taste
1 tsp dried oregano
1 Tbsp + 1 tsp olive oil
1–2 cloves garlic, minced, as per your taste
2 Tbsp grated parmesan cheese

Method

Halve the squash lengthwise and remove the seeds with a spoon. Prick the skin all over and place the halves, cut side down, in a rectangular baking dish. Cover and bake in a 350°F oven (180°C) for 60 to 70 minutes until tender.

Use a couple of forks to separate out the squash pulp into strands, leaving the strands in the shell. Mix half of the mozzarella into each shell and press the pulp-cheese mixture up the sides of the shell to leave a hollow in the centre.

Meanwhile, brown the meat in a frying pan using 1 tsp oil. Alternatively, prepare vegetarian protein source as directed on packet.

In a bowl combine tomatoes, onions, pine nuts, tomato puree, basil, oregano, 1T olive oil, garlic, and meat/soy protein. When the squash is ready, split the filling between the two shells, and return to the baking dish. Sprinkle over the parmesan cheese, and return to the oven uncovered for about 20 minutes, until the filling is heated through.

Serves 1 big strong man or 2 smaller women. Double or triple the recipe as necessary to feed more. Enjoy.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


%d bloggers like this: