Servings: 4 servings
Calories: 206kcal
Equipment
- Cutting board
- Chef knife
- large mixing bowl
- Pyrex casserole dish
- Wooden spoon
- skillet
- meat masher
Ingredients
- 1 medium spaghetti squash
- 3 links raw Italian turkey or chicken sausage, I use Shadybrook Farms.
- 1 tbsp grated Romano cheese
- 4 tbsp Kraft non fat Zesty Italian dressing
- ½ c chopped onion
- ½ c chopped roasted red peppers
- salt to taste, may not need any
- 2 pinches black pepper
- garlic powder to taste
Instructions
- Cook the whole spaghetti squash in the microwave on high for 5 min.
- Cut in half and place cut side down in a Pyrex square dish and cook in the microwave on high for another 8 min.
- Remove the turkey sausage from its casings and crumble into a skillet and cook until it done and begins to brown.
- Add the chopped onion to the browned turkey sauage and continue to cook until the onions are transparent. Set aside when done.
- Remove the squash from the microwave. Remove the seeds. Using a fork, shred the squash and place it in a glass bowl. If the squash isn't completely cooked, return to the microwave and cook in 2 min intervals until it is al dente. I needed to cook the squash for an additional 4 min.
- Add the Italian dressing and Romano cheese to the bowl and toss until the spaghetti squash is coated with the dressing and cheese.
- Add the sausage and onion mixture to the bowl and toss to incorporate it evenly through out the squash.
- Add the red peppers to the mixture and toss one last time.
- If you are going to serve the spaghetti squash immediately, reheat in the microwave if necessary.
- This dish stores in the refrigerator and reheats well.
Notes
You can garnish the squash mixture with a sprinkle of Romano on top or you can sprinkle some shredded mozzarella on it and pop under a broiler or in the microwave to melt it.
This recipe has a lot of sodium from the ingredients so you may not need to add any extra salt.
You can reduced the overall sodium content by substituting in a different brand of sausage that has a lower salt content. You can also roast your own red pepper and switch to a lower sodium Italian dressing.
Nutrition
Serving: 1serving | Calories: 206kcal | Carbohydrates: 21g | Protein: 14.2g | Fat: 7.8g | Saturated Fat: 2.3g | Sodium: 756mg | Potassium: 321mg
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