Articles & Recipes

Spaghetti Squash Bolognese (diabetes-friendly)

November 3, 2018

When you really feel like spaghetti, dive into this low-carb version. You will be hard-pressed to tell the difference from wheat pasta, and your blood sugar will be happy!

Ingredients Makes 6 servings

1 large spaghetti squash (about 6 lbs/3 kg), halved lengthwise and seeded 1
1 tbsp extra virgin olive oil or avocado oil 15 mL
Sea salt and freshly ground black pepper
1 lb ground grass-fed beef 500 g
4 slices pasture-raised bacon or turkey bacon, chopped (optional) 4
1 large onion, finely chopped (about 1 1⁄2 cups/375 mL) 1
3 cloves garlic, minced 3
3 medium carrots, diced (about 1 1⁄2 cups/375 mL) 3
2 stalks celery, diced (about 1 cup/250 mL) 2
1 cup sliced mushrooms 250 mL
1 tbsp dried oregano 15 mL
1⁄4 tsp ground cinnamon 1 mL
1⁄4 cup chopped fresh parsley 60 mL
2 tbsp chopped fresh basil 30 mL
1 can (28 oz/796 mL) crushed tomatoes 1
1 can (14 oz/398 mL) diced tomatoes, drained and juice reserved 1
Additional chopped fresh parsley

Instructions

Prep
  • Preheat oven to 400°F (200°C)
  1. Place squash, cut side up, on a baking sheet. Brush cut sides of squash with oil and season with salt and pepper. Roast in preheated oven for 45 to 55 minutes or until squash can be easily pierced with a fork.
  2. Meanwhile, in a large Dutch oven over medium heat, cook beef and bacon (if using), breaking beef up with a spoon, for 5 to 7 minutes or until beef is no longer pink and bacon is crisp. Using a slotted spoon, transfer meat to a bowl and set aside. Pour off all but 2 tbsp (30 mL) fat from the pot.
  3. Add onion to the fat remaining in the pot and cook, stirring occasionally, for 5 minutes. Add garlic, carrots, celery, mushrooms, oregano and cinnamon; cook, stirring, for 3 minutes. Add parsley and basil; cook, stirring, for 2 minutes.
  4. Stir in crushed tomatoes and diced tomatoes. Return beef and bacon (if using) to the pot, along with any accumulated juices, stirring well to combine; bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 to 40 minutes to allow the deep tomato flavor to develop. Add reserved tomato juice as needed if the sauce gets too thick. Season to taste with salt and pepper.
  5. Using a fork, scrape out the squash flesh into spaghetti-like strands. Divide among serving plates and top with Bolognese sauce. Sprinkle with additional parsley.
If you don’t have fresh parsley and basil on hand, you can use 2 tbsp (30 mL) dried parsley and 1 tbsp (15 mL) dried basil in their place. Omit the parsley garnish.

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