Spaghetti Squash Italiano Recipe

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Ingredients

Count

Nutrition

234

Calories

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Ingredients:

Serving

1 (4-lb) spaghetti squash
olive oil-flavored vegetable cooking spray
1 cup finely chopped onion
1 tbsp minced garlic
1 cup chopped zucchini
1 cup finely chopped mushrooms
3/4 lb freshly ground raw turkey
2 oz reduced-fat, low-salt ham, chopped
1 (25-oz) jar fat-free tomato-basil spaghetti sauce
1 tbsp chopped fresh oregano
1 tbsp chopped fresh basil
1 tsp freshly ground pepper
1/2 tsp dried crushed red pepper
3 tbsp freshly grated parmesan cheese

Directions:

Wash squash; cut in half lengthwise. Remove and discard seeds. Place squash halves, cut sides down, in a 13- x 9- x 2-inch baking dish coated with cooking spray. Add water to dish to depth of 1/2 inch. Bake at 375° for 40 minutes or until squash is tender; let cool slightly. Using a fork, remove spaghetti-like strands; discard shells. Set strands aside, and keep warm.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion and garlic; saute 2 minutes. Add zucchini, and saute 2 minutes. Add mushrooms; saute 2 additional minutes. Remove vegetables from skillet, and set aside.
Coat skillet with cooking spray; add turkey. Cook over medium-high heat until turkey is browned, stirring until it crumbles. Add vegetable mixture, ham, and next 5 ingredients. Cook over medium heat until thoroughly heated.
To serve, spoon turkey mixture over spaghetti squash; sprinkle with cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	233.7 Kcal (978 kJ)
Calories from fat	76.79 Kcal
		% Daily Value*
Total Fat	8.53g	13%
Cholesterol	72.6mg	24%
Sodium	314.15mg	13%
Potassium	782.76mg	17%
Total Carbs	15.75g	5%
Sugars	5.46g	22%
Dietary Fiber	4.36g	17%
Protein	27.36g	55%
Vitamin C	26.8mg	45%
Iron	2.1mg	11%
Calcium	120.1mg	12%

Amount Per 100 g
Calories	69.25 Kcal (290 kJ)
Calories from fat	22.75 Kcal
		% Daily Value*
Total Fat	2.53g	13%
Cholesterol	21.51mg	24%
Sodium	93.09mg	13%
Potassium	231.96mg	17%
Total Carbs	4.67g	5%
Sugars	1.62g	22%
Dietary Fiber	1.29g	17%
Protein	8.11g	55%
Vitamin C	7.9mg	45%
Iron	0.6mg	11%
Calcium	35.6mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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