Tuesday, September 18, 2012

Champion Nutrition Recipe of the Week - Spaghetti Squash with Meat Sauce

Spaghetti is a comfort food for me. I love it, but sometimes (training diet) I don't do pasta... enter Spaghetti Squash. Now, I know lots of folks say that spaghetti squash is just like spaghetti. It's not. But it's close enough! Here's an easy to prepare recipe that will keep you on track with your diet, while still enjoying that spaghetti with meat sauce flavor.

Chelle's Spaghetti Squash with Meat Sauce
serves 4


  • 1 spaghetti squash
  • 1 lb ground chicken breast (can sub lean turkey breast or lean pork)
  • 1 medium zucchini, chopped (skin on)
  • 1 medium pepper (any color), chopped
  • 2 cups (or 1 container) chopped or sliced mushroom (I prefer the brown crimini, but you can use button)
  • 1 jar Newman's Own Sockarooni Sauce*
  • 1 tsp Mrs Dash Tomato & Basil


  • Cut spaghetti squash lengthwise (so you have two long halves). Place them upside down in a glass baking dish, adding 1/2 cup water, then cover (either with a microwave safe cover or saran wrap).
  • Microwave on high 7-10 minutes (the longer it cooks, the "softer" the noodles will be). Use a fork to test doneness by scraping the inside - if it easily shreds into noodles, it's done.
  • Scoop noodles into a bowl, set aside.
  • In a large skillet, heat olive oil. 
  • Add ground chicken breast and Mrs Dash, and cook until almost done. 
  • Add veggies, stir, continue cooking until the meat is cooked through (no pink spots), and the veggies reach your desired crispness/softness. Alternatively, you can cook the veggies in a separate pan sprayed with cooking oil. 
  • Pour the sauce into the skillet, stirring well to heat it through. 
  • Serve over the Spaghetti Squash noodles. 

NUTRITION: per serving - 193calories, 27 grams protein, 8 grams carbs, 6 grams fat, 2 grams fiber, 75 mg sodium.  6 net carbs.

*NOTE: Can't find the Newman's Own Sockarooni Sauce? No problem! Sub in 1 can (15 oz) crushed tomatoes, 1 Tbsp Mrs Dash Italian seasoning, stir well and voila!


  1. Love spaghetti squash! Does it count as a starch or a nice lovely veggie?

    1. Hi! The answer is 'yes'. Lol! It is a starch, but it has such a small impact that you can easily incorporate it into a low-starch diet. Plus you get all those wonderful phytonutrients: Niacin, Vitamin B6, Pantothenic Acid, Potassium and Manganese, and it's a very good source of Dietary Fiber and Vitamin C.
      A direct comparison between spaghetti squash and whole wheat pasta (spaghetti) - cup for cup - is:
      Spaghetti Squash: 42 calories, 1 g protein, 10 g carbs, 0 g fat, 2 g fiber, 4 g sugars. Net carbs = 8 grams.
      Spaghetti, whole wheat pasta: 174 calories, 7 g protein, 37 g carbs, 1 g fat, 6 g fiber, 1 g sugars. Net carbs = 31 grams.