Yield: 4 servings
2 1/2 pound spaghetti squash
1 pound turkey Italian sausage, casings removed
1 medium yellow onion, cut into thin wedges
1 medium green bell pepper, cut into thin strips
1 medium red bell pepper, cut into thin strips
4 medium plum tomatoes, diced
2 tablespoons grated Parmesan cheese
1/2 cup shredded reduced-fat mozzarella cheese (optional)
1. Cut
the squash in half lengthwise and remove the seeds. Place the squash
halves cut side down in a 9-by-13-inch microwave safe dish and add 2
tablespoons of water. Cover loosely. Microwave at high power for about
12 to 15 minutes or until the squash is easily pierced with a fork. Set
the squash aside to keep warm. (Alternatively, coat
a large baking sheet with cooking spray and lay the squash halves, cut
side down, on the sheet. Bake at 375 degrees F for about 50 minutes, or
until tender.)
2.
Coat a large nonstick skillet with cooking spray and add the sausage.
Cook, stirring to crumble, until the meat is no longer pink. Drain off
and discard any fat. Add the onions and peppers; cover and cook for
several minutes or until the vegetables are tender. Add the tomatoes
and cook covered for 2 minutes more.
3. To
serve, separate the squash it into strands with a fork and place 1 cup
of squash on each of 4 serving plates. Top the squash with a quarter of
the sausage mixture, a sprinkling of Parmesan and, if desired, the
mozzarella cheese. Serve hot.
Nutritional Facts (per serving)
Calories: 276
Carbohydrates: 19 g
Fiber: 4 g
Fat: 12 g
Sat. Fat: 3.9 g
Cholesterol: 98 mg
Protein: 24 g
Sodium: 899 mg
Calcium: 90 mg
GI rating: low
Diabetic exchanges: 3 medium-fat meat, 3 vegetable
