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I love Italian food, but I don’t love the calories that come along with it. This recipe is sooo yummy and it packs a punch when it comes to nutrients! Lots of veggies and very low in sodium. :) Happy cooking!

P.s. Don’t hate on the spaghetti squash and give it a try! But if you really don’t like spaghetti squash, you can use any type of 100% whole wheat pasta (I like penne with this recipe).

1/2 link smoked turkey sausage
1/2 yellow onion cut into small strips
1 whole green bell pepper cut into strips
1/4 tsp of garlic powder
1/4 tsp rosemary

1/4 tsp basil leaves

1/2 tsp italian seasoning
1/2 tsp all natural sea salt
1/4 tsp black pepper
1/4 cup water
2 8 ounce cans no salt added tomato sauce
14.5 ounce can of No salt added basil, garlic and oregano flavored diced tomatoes

1 spaghetti squash

Extra Virgin Olive Oil

Preparing the spaghetti squash:

Cut spaghetti squash down center (length wise). Brush with a little bit of olive oil and and sprinkle a little sea salt and pepper on both halves.

Flip over and bake at 375 for 40 minutes. Scrape squash out with a spoon and maybe try a taste, because it is delicious! I could eat the squash plain and be just fine!

While squash is in the oven, cut turkey sausage into circular pieces. Cook in fry pan until browned and heated thoroughly (no need to cook in oil or spray). Take sausage out and set aside. In the same pan, pour in a tiny bit of olive oil. Add peppers and onions. Cook for a few minutes. Take out and set aside. Mix sauce, diced tomatoes, water and spices together in sauce pan. When heated, add sausage,  peppers, and onion. Let simmer for 10 minutes.

*You can adjust the spices if you would like.


Pour sauce over spaghetti squash and enjoy!!

-McKell

 

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