Trigger Happy

I concocted another tasty, healthy recipe at around 500 calories the other day, no additional salt and posted photos of the end result on Facebook.  More than a few people inboxed me and commented that they wanted the recipe, so, without further ado, I have for you the recipe for my lastest invention!

Trigger's Spaghetti Squash Bolognese

Ingredients:

1 spaghetti squash

6 oz. 90% lean ground beef / 10% fat

1 C Bertolli - Olive Oil and Garlic Spaghetti Sauce

1 C chopped green bell pepper 

1 C chopped mushrooms 

1/2 med chopped red onion

2 T olive oil

1 t red curry powder

1/2 t cayenne pepper powder

2 minced garlic cloves

1/4 C low-fat mozzarella cheese

fresh parsley

Serves: 2 people, total calories per serving: 506

1. Preheat the oven to 375 degrees. 
2. Cut the raw spaghetti squash in half lengthwise and scoop out the seeds into the trash.  The skin is tough, so be prepared to put your back into it.  You can do it!
3. Mix curry, cayenne and one tablespoon of olive oil together in a small bowl. (You can omit or reduce the cayenne if you can't do spicy, but I prefer it super spicy!)
4. Use a basting brush to brush the mixture onto the surface of the squash meat
5. Lay squash face down on a foil-lined cookie sheet, pop into the oven and bake until the outer shell is soft to the touch, usually 22-30 minutes.  (You can tell by looking, too - the squash shell will start to sink in a bit when cooked the proper amount).  Remove when ready.
6. While you are waiting for your squash to cook, you can be working on your sauce.  Over med heat, heat the other tablespoon of olive oil in a large sauce pan, making sure to coat the bottom of the pan.
7. throw in the garlic, onions and bell pepper and stir constantly until a softer (about 6-7 min)
8. Add in ground beef if you desire and stir in until browned.
9. Add in mushrooms and continue to stir for another two minutes.
10. Add in spaghetti sauce (or plain tomato sauce with a bit of basil if you would like to go more natural, but I like the taste of Bertolli and it's easier).
11. *OPTIONAL* - if you like your sauce a little sweeter like I do, mixing in a 1/2 - 3/4 of a packet of Splenda is good to sweeten it up a bit.
12. Reduce heat and stir the sauce constantly to prevent a bubbly mess.  By the time your squash is done being baked in the oven, your sauce should be ready.  (20 minutes total on sauce simmering should be enough).  Remove from heat.
13. Remove squash from oven and let cool a bit, so it's easier to handle.
14. Flip squash halves over so the meaty, flat side is exposed and the skin side is down.
15. With a spoon, begin to scoop out/stir the squash meat, which should then start to separate into spaghetti-like strands.  I like to leave the squash inside the shell and use that shell as a built-in bowl, but you can scoop the spaghetti squash onto a plate instead and throw away the skin if you like.  Should make two plates minimum.
16. Top each plate/bowl of spaghetti squash with 1/2 cup of the sauce you just prepared.
17. Top with just a bit of low-fat mozzarella cheese and fresh parsley.
18. Serve and wait for everyone to bow to your feet and promise to be your personal slave for life, because they will!  Wait for it.....

Please feel free to post your comments, questions and/or experiences with this recipe.  I'm always looking for ways to step up my food game!