Sunday, December 2, 2012

Low Carb Spaghetti Squash Lasagna

Tonight for dinner I was making lasagna for the kids... real lasagna, with noodles and gooey cheeses. I decided to make a second lasagna with spaghetti squash in place of the noodles. My kids do *not* like squash AT ALL, so this is one of those cases where I didn't mind making two dishes. It was simple, because I used the same cheese mixtures and meat in both, but used a jar of spaghetti sauce in theirs and diced canned tomatoes in mine. It turned out great! This is a tasty, healthy, low carb alternative to traditional lasagna; it's also a Medifast Lean & Green meal. I adapted the recipe from here: Spaghetti Squash Lasagna Casserole.

Low Carb Spaghetti Squash Lasagna

4 cups of cooked spaghetti squash (easy cooking directions are here; just make it early in the day, let it cool, scoop out the strands, pat dry, and measure 4 cups for this recipe. Save the rest for another day).
1/4 tsp garlic powder, 1/8 tsp sea salt, 1/8 tsp black pepper

Use a fork to toss the squash strands with the seasonings above; set aside.

Brown 6 ounces of 93% lean ground turkey (will measure 5 ounces when cooked); drain and sprinkle with Italian seasoning; set aside.

Mix:
1 cup of low fat ricotta cheese (I used Precious)
2 Tbsp Parmesan cheese
2 Tbsp Egg Beaters
4 ounces of part skim mozzarella cheese (1 cup shredded)

Measure out 2 cups of Italian seasoned canned diced tomatoes with 5 grams of carbs per serving or less. Often the generic or store brands have the fewest carbs. Drain the tomatoes if they are watery. Mine were more 'saucy' so I did not drain them.

Preheat the oven to 375 degrees. Get out a 9" square pan.

In the bottom of the pan place half of the tomatoes.
Next, add the squash in a layer and press down evenly.
Then add the ricotta mixture; it is easiest to add spoonfuls all over the squash and then gently press down and spread to form a layer.
Top the ricotta with the ground turkey.
Finally, add the rest of the tomatoes.

Bake uncovered for 50 minutes. Then remove from the oven and top with another cup of shredded part skim mozzarella. Bake for another 5 minutes or until the cheese is melted. Remove from the oven and let stand for 10 minutes. Cut into fourths and serve.

low carb spaghetti squash lasagna recipe

Nutrition Stats for 1/4 of this recipe:

335 calories
14 g fat
21 g carbs
4 g fiber
33 g protein

This was delicious and very filling. One-fourth of this recipe counts as a complete Lean & Green meal plus one condiment on Medifast. They also advise that you skip your optional snack on days you use meatless proteins such as cheese, so keep that in mind and plan ahead. I froze two of the portions for quick meals later.

Hope you enjoy it as much as I did!

10 comments:

Anonymous said...

That looks sooooo good. I am doing Medifast as well. I am making this next week. Thank you for sharing it!

Anonymous said...

Id eat the whole pan. How you managed not to is beyond me. You mothers who cook for your kids while you diet leave in awe and wonder. I break out in a cold sweat just driving by Pizza Hut when Im dieting!

Lyn said...

Anonymous~

LOL, well, I WAS tempted to eat another piece but my stomach had no room left so that helped! I saved a piece in the fridge for tomorrow and froze the other two. I do find myself less 'driven' to keep eating when my meals are lower carb and don't contain things like noodles or sugar, though.

h2oratt said...

can we have spaghetti squash on medifast?

Lyn said...

h2oratt~

yes! Spaghetti squash is a low carb veggie. We cannot have acorn squash or butternut, though.

Areiva said...

Looks great! I will have to try it. I keep trying spaghetti squash, but have never liked it. I will def try it again.

Anonymous said...

This is currently in the oven--can't wait to try it. I was happily surprised to discover that I enjoy the spaghetti squash plain.

One question, I had a really difficult time getting the spaghetti squash to dry. Any tricks?

Thanks!

Lyn said...

Anonymous~

Did you do it in the microwave? I find it gets dry enough if you cut it in half and let the steam escape for 5 minutes or so, shred the strands into a bowl and let the steam escape again for a bit and then dump it all onto some paper towels and just lightly pat. It is going to be moist but should not be drippy.

Heidi said...

I have found your blog incredibly helpful to me. The tricks of how to cook the meals is awesome. I've helped my coach even! One question: Can I have this now (week 2) if I'm only in the weight loss phase? I didn't think I could have cheese (besides cottage cheese.)

Lyn said...

Heidi~

yes, you can have reduced fat cheese as your Lean. Amounts are listed in the Meatless Lean guide and there is a link to that on my tips page. Hope this helps!

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