Spaghetti Squash Bolognese

 


Spaghetti Squash Bolognese: A Healthy and Flavorful Twist

Spaghetti Squash Bolognese offers a delightful and nutritious alternative to traditional pasta dishes. This dish features strands of tender, slightly sweet spaghetti squash as the base, beautifully complemented by a rich and savory Bolognese sauce. By swapping out regular spaghetti for this naturally low-carb and fiber-rich vegetable, you can enjoy the satisfying flavors of a hearty meat sauce with a lighter feel. The subtle sweetness of the squash pairs wonderfully with the depth and umami of the slow-cooked Bolognese, creating a balanced and incredibly flavorful meal. It's a perfect way to enjoy a classic comfort food while adding more vegetables to your diet.

Recipe: Spaghetti Squash Bolognese

Yields: 4-6 servings Prep time: 25 minutes Cook time: 1 hour 30 minutes (mostly simmering time for the sauce)

Ingredients:

For the Spaghetti Squash:

  • 1 medium spaghetti squash (about 2-3 pounds)
  • 1 tablespoon olive oil
  • Salt and freshly ground black pepper to taste

For the Bolognese Sauce:

  • 1 tablespoon olive oil
  • 1 pound ground beef (or a mix of beef and pork)
  • 1 large onion, finely chopped
  • 2 carrots, finely diced
  • 2 celery stalks, finely diced
  • 2 cloves garlic, minced
  • 1/2 cup dry red wine (optional)
  • 1 (28 ounce) can crushed tomatoes
  • 1 (15 ounce) can diced tomatoes, undrained
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 bay leaf
  • 1/2 cup beef broth (or vegetable broth)
  • 1/4 cup milk or cream (optional, for richness)
  • Salt and freshly ground black pepper to taste
  • Fresh basil leaves, for garnish (optional)
  • Grated Parmesan cheese, for serving (optional)

Instructions:

Prepare the Spaghetti Squash:

  1. Preheat oven: Preheat your oven to 400°F (200°C).
  2. Prepare the squash: Carefully cut the spaghetti squash in half lengthwise. Scoop out and discard the seeds and stringy bits.
  3. Season and roast: Brush the cut surfaces of the squash with olive oil and season with salt and pepper. Place the squash cut-side down on a baking sheet.
  4. Roast: Roast for 45-60 minutes, or until the squash is tender and you can easily pierce it with a fork.
  5. Shred the squash: Once the squash is cool enough to handle, use a fork to scrape the inside flesh into long, spaghetti-like strands. Set aside.

Make the Bolognese Sauce:

  1. Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery and cook, stirring occasionally, until softened, about 8-10 minutes.
  2. Brown the meat: Add the ground beef (or meat mixture) to the pot and cook, breaking it up with a spoon, until browned. Drain off any excess fat.
  3. Add garlic and wine (optional): Stir in the minced garlic and cook for another minute until fragrant. If using red wine, pour it into the pot and scrape up any browned bits from the bottom. Let it simmer for a few minutes until slightly reduced.
  4. Add tomatoes and seasonings: Stir in the crushed tomatoes, diced tomatoes (with their juice), oregano, basil, red pepper flakes (if using), and bay leaf.
  5. Simmer: Pour in the beef broth and bring the sauce to a simmer. Reduce the heat to low, cover, and let it simmer for at least 1 hour, stirring occasionally, to allow the flavors to meld and the sauce to thicken. For a richer flavor, simmer for up to 1.5 hours.
  6. Finish the sauce: Before serving, remove the bay leaf. If desired, stir in the milk or cream for added richness. Season the sauce with salt and freshly ground black pepper to taste.

Assemble and Serve:

  1. Combine: Toss the shredded spaghetti squash with some of the Bolognese sauce in the pot to coat.
  2. Serve: Divide the spaghetti squash and Bolognese sauce among serving bowls.
  3. Garnish: Garnish with fresh basil leaves and grated Parmesan cheese, if desired. Serve hot.

Tips and Variations:

  • Meat variations: You can use ground turkey, chicken, or even lentils for a vegetarian Bolognese.
  • Vegetable additions: Feel free to add other vegetables to the sauce, such as mushrooms, zucchini, or bell peppers.
  • Herb variations: Fresh thyme or rosemary can add a lovely aromatic touch.
  • Spice level: Adjust the amount of red pepper flakes to your preference for heat.
  • Make it richer: Add a tablespoon of tomato paste along with the garlic for a deeper tomato flavor.
  • Slow cooker option: You can also make the Bolognese sauce in a slow cooker. Brown the meat and sauté the vegetables on the stovetop first, then transfer everything to the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.

Enjoy this satisfying and healthier take on a classic with Spaghetti Squash Bolognese! Let me know if you have any other questions.




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