Baked Spaghetti – THM Style

Who doesn’t love spaghetti. Or baked ziti? Or lasagna? I think it is a universally loved taste. Everybody likes that gooey, cheesy, meaty, tomato-ey goodness, in any shape or form.

I bet you think you can’t have it now that you are eating the THM way! You are wrong! You can have that yummy lasagna or baked spaghetti… with absolutely no guilt & even less blood sugar spiking! How? Let me tell you….

Spaghetti SquashSpaghetti squash is the key. You maybe have looked at it many times in the store & never known what it is. It looks a bit like a yellow football. Long, oval, light-lemon-y yellow. You want to pick a large one, especially if you have a large family. If you’re a family of only one or two, you may still want a large one, this dish is THAT good. (This is so good, the last time I made it, my 9yo daughter ate it for breakfast instead of her typical creamcicle smoothie. She loves it that much!).

Sauce IngredientsCreate your meat sauce as you typically would. I use a large can of crushed tomatoes, 2-3 medium sized cans of tomato sauce, a can of tomato paste & equal part water. Sometimes I will add some marsala wine in there for flavor. (Be certain that your canned tomatoes do NOT have added sugar. I buy the organic kind from ALDI, or just check ingredients before you commit. This is key to keeping this meal on plan).

doTerra Basil

If you do use Basil essential oil, even one drop can be too much! Dip a toothpick into the oil & swirl it into the sauce for a great, bright basil flavor.

I simmer my sauce with some typical italian seasonings… salt, pepper, garlic powder, basil, oregano, thyme (lately I use my basil, oregano & thyme doTerra oils).  You could skip this step & just use jar sauce if you are short on time, get 2 jars of pre-made spaghetti sauce, flavor of choice. Just be sure it has no added sugar! Read those labels!

Browned SausageAfter your sauce has simmered for a bit, add your browned meat of choice. I typically use grass-fed lean ground beef, or for a bit of a different flavor, one of those sausage rolls crumbled. Add a pound or two of meat, depending on your preference for meat-i-ness, the size of your family & your hunger!

Spaghetti Squash microwaved

This Squash was much wetter than my normal variety, & it cooked a little too long. It shouldn’t deflate like this!

While your sauce is simmering, cook your spaghetti squash. HOW? you ask. I stick mine whole in the microwave & cook on high in 5 minute increments until it is soft. Flip it over each time you add another 5 minutes. The skin will darken & possibly crack when its good and soft. CAREFULLY take this out of the microwave (use a towel or oven mitt please! It will be very hot!). Allow to cool for several minutes.

When the squash is cool enough to touch, cut it lengthwise in half. Scoop out the seeds & any of the slimy strings with a spoon. Then get a fork and scrape the insides out into a large lasagna sized or casserole sized dish (something around 9×13). The strings will be about 6-8″ long which is a nice size for spaghetti. Break them up as much as you can without breaking the strands.

Spag. squash with meat & ricottaMix in the meat and ricotta cheese if you are using that. (Today I didn’t put the sausage in the sauce because my sauce pan was too full!) Mix in the sauce mixture, a little at a time. Be gentle here, folks, the squash is somewhat delicate. Mix until your spaghetti is well coated with sauce. Not enough sauce? Add some more!

Now is the fun. For the simplest version, sprinkle some low fat mozzarella cheese on top, throw in the oven for 20-30 minutes to melt the cheese & heat the sauce up to bubbling, & serve.

For a bit more OOMPH, add a cup or two of ricotta cheese, cottage cheese, steamed spinach, and/or more mozzarella into the mix. Maybe your family likes diced peppers.. add some in! or mushrooms, or onions. Make it your own! Add your favorites, mix them in gently, then sprinkle your cheese on top & warm in the oven. If you’re really in a hurry, the additional baking is not necessary if everything is hot & ready. Just serve it like spaghetti & plop it on the plate! 

You can make this ahead, just like a lasagna, & just reheat when you want to eat it. I have not frozen it, and probably wouldn’t recommend that, because I think the wetness of the squash would create a bit of a mess when frozen. But make it in the morning for dinner, or for the next day would work fine.

Baked spaghetti SquashMy family devours this main dish. I make a huge salad to go along side (choose your dressings carefully!). It actually can range from a FP to an S, depending on what add-ins you use, how lean your meat is, & how much you eat! My diabetic husband eats a plate or two full of it an has no noticeable blood sugar spike. That is amazing for him!

It’s easy, delicious & a super replacement for everybody’s go-to meal. Even the picky eating kids don’t mind the texture, LOVE the taste & beg for me to make it more often. Get that funny yellow football squash off your counter & into your bellies! You will thank me for this one!

Taste & see that the Lord is Good! 

Shira

 

Depending on your meat & how much cheese you add, this meal can be either an S (with sausage, and lots of cheese) or a FP (with lean drained beef and a light hand of low fat mozzarella.) Just don’t eat too much or your FP will spill over into the E category from the carbs in the tomato sauce.

Tomorrow, I’ll share my super quick way to always have fresh salad on hand… without chopping lettuce for every meal!

Advertisements

2 comments on “Baked Spaghetti – THM Style

  1. did you poke your spaghetti squash before microwaving it? I recently saw a picture of someone’s squash that exploded in the microwave.

    Like

    • Beckie,
      I have not poked mine because they are so hard that it’s nearly impossible to stick a fork in it. I haven’t had any problems with mine exploding, but one did crack when I cooked it. If you keep an eye on it, and do short segments of cooking, with regular flipping you should be okay. The problem with poking them is that they contain so much water, they would make your microwave a mess. But you could use a glass pan to contain the juices if you were worried about it. You could poke it after the first 5 minutes, it would be do-able, but just be careful for the release of steam. They somewhat steam cook with this method, so keeping as much of the steam IN the squash is ideal.

      Another way to cook is to par-cook for 5-8 minutes first, then cut it open, scrape out the seeds & place in a pan of water upside down to cook further. This is just too many steps for me! I’m definitely a short-cuts-r-us kind of cook!

      Like

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