Baked Spaghetti Squash Bolognese
Baked spaghetti squash with meat sauce, or Bolognese, is a low carb alternative to pasta for those whose digestion and metabolism cannot tolerate refined carbohydrates.
Servings 4
Calories
Ingredients
- 4 Tbsp olive oil, divided
- 1/2 yellow onion
- 2 carrots finely diced
- 2 celery ribs finely diced
- 3 garlic cloves
- 2 tsp sea salt
- 3 basil leaves
- 1 lb lean, ground beef
- 2 cans whole plum tomatoes in their juices
- 1 cup whole milk
- 1 spaghetti squash
- 1 cup grated parmesan cheese or mozzarella
- 1 Tbsp fresh parsley
Instructions
For the Bolognese sauce
- Wam 2 tablespoons of good olive oil on low heat in a deep pot with a lid
- Add in 1/2 a diced yellow onion, 2 finely diced carrots, 2 finely diced celery ribs, 2-3 cloves of minced garlic, 2 tsp sea salt, and a couple of basil leaves torn up. Cook for a few minutes until the onions are translucent
- Add in the ground beef and cook in until it is starting to brown
- Stir in 2 large cans of whole plum tomatoes in their juices. I like to break them up with my hands first or use a potato masher
- Cover the pot with a lid, and let the flavours of the ingredients marry for at least 30 minutes, but longer is better if you have the time. Add in 1 cup of whole milk. This helps to tenderize the meat and balance the acidity of the tomatoes. Cook the sauce on a low simmer for an hour
- Spoon the sauce right onto the baked spaghetti squash, top with parmesan cheese and broil for a few minutes to melt the cheese. Garnish with fresh basil and parsley.
For the spaghetti squash
- Preheat the oven to 400F and line a baking sheet with parchment paper
- Slice a squash lengthwise into two halves
- Use a spoon to scrape out the seeds and any bits from the centre of the squash, then discard them
- Drizzle each cut side of the squash with a little olive oil, sea salt and pepper, then place face down on a baking sheet lined with parchment paper
- Use a fork to stab a few holes in the skin of the squash, then roast for 40-45 minutes. While this is cooking, start your Bolognese sauce
- Remove the squash from oven, keep squash face down, and let it steam in itself while it cools. Set aside until the Bolognes sauce is ready
- Once cool, use a fork to break up the flesh of the squash, which will look like spaghetti.
