Recipe

Turkey and Spaghetti Squash Shepherd’s Pie

 

Preparation Time: 1½ hours 

Cooking Time: 30 minutes

Serves: 4 servings

Tips

  1. Try spaghetti squash with tomato sauce in place of your usual pasta noodle.

Ingredients

Spaghetti squash

1 medium 

Turkey Koftas

4

Olive oil 

2 tsp (10 mL)

Onion, chopped   

¼ cup (60 mL) 

Garlic, minced   

3 cloves   

Frozen carrots

¼ cup (60 mL)

Frozen peas

¼ cup (60 mL)  

Salt 

1/8 tsp (0.5 mL) 

Black pepper

¼ tsp (1 mL)

Canned diced tomatoes 

1 cup (250 mL)

Ketchup  

2 Tbsp (30 mL)

Water  

½ cup (125 mL) 

Fresh basil, chopped (optional) 

3 sprigs 

Breadcrumbs   

⅓ cup (75mL)   

Parmesan cheese  

3 Tbsp (45 mL) 

Directions

  1. Preheat oven to 400˚F (200°C).
  2. Place whole squash onto baking tray. Roast for 50 – 60 minutes or until the flesh is tender when pierced with a fork. When cool to the touch, cut in half and remove seeds. Using a fork, scrape out strands of spaghetti squash.
  3. Break the koftas apart until they crumbles and set aside.
  4. In a large frying pan, heat oil and cook onions and garlic until fragrant. Add peas and carrots and sauté for 2 minutes.
  5. Add salt, black pepper, tomatoes, ketchup, crumbled kofta, water, and half of the basil to an oven proof dish. 
  6. Add cooked onion mixture to meat in oven proof dish.
  7. Toss cooked squash, breadcrumbs and remaining basil together. Lightly spread onto turkey mixture in even layer. Do not press. Sprinkle with Parmesan cheese.
  8. Bake uncovered for 25-30 minutes until top is browned and meat is bubbling. Use digital thermometer to make sure that internal temperature reaches 165°F (74°C).

Nutrition Information per serving: 

Calories: 295 kcal

Protein: 21 g

Fat: 11 g

Carbohydrate: 28 g

Fibre: 5 g

Sodium: 698 mg

Calcium: 110 mg

Iron: 2 mg

 


Last Update – September 6, 2017

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