Mediterranean Spaghetti Squash Casserole
This delightful Mediterranean Spaghetti Squash Casserole is not only a satisfying and wholesome meal, but it’s also a hit with the whole family! The combination of savory ground turkey breast, aromatic garlic, and colorful vegetables come together beautifully with the tender spaghetti squash. Topped off with creamy reduced-fat feta cheese, this dish offers a burst of flavor that will leave your taste buds dancing. Perfect for those following the South Beach Diet Phase 1, this casserole is low in carbs and packed with nutrients, making it a guilt-free indulgence that feels hearty and filling.
N/A
Servings
N/A
Calories
9
Ingredients
Ingredients
spaghetti squash
1 (whole, pierced with fork)
ground turkey breast
1 lb (browned in skillet)
garlic cloves
3 (minced)
large onion
1/2 (diced)
green bell pepper
1 (chopped)
diced tomatoes
28 ounces (canned)
salt and pepper
to taste
Italian seasoning
1 teaspoon
reduced-fat feta cheese
1 cup (crumbled for topping)
Instructions
1
Begin by rinsing the spaghetti squash and then carefully pierce it several times with a fork or knife to allow steam to escape during cooking.
2
Place the pierced squash on a microwave-safe plate and microwave it for about 20 minutes, or until it’s tender. Once cooked, let it cool before handling.
3
While the squash is cooling, heat a large skillet over medium heat and add the ground turkey. Brown the meat while breaking it apart with a spatula.
4
Once the turkey is mostly browned, add the minced garlic, diced onion, chopped green bell pepper, salt, and pepper. Cook this mixture for about 5-7 minutes until the vegetables are softened.
5
Stir in the Italian seasoning and the diced tomatoes (with their juice) into the skillet. If the mixture seems too liquidy, allow it to simmer for a few additional minutes to reduce the liquid.
6
Carefully cut the cooled spaghetti squash in half lengthwise, then scrape out the seeds and discard them.
7
Using a fork, gently scrape the inside of the squash to create spaghetti-like strands and mix these strands with the turkey and vegetable mixture.
8
Transfer the combined ingredients into a large casserole dish that has been prepared with cooking spray, spreading it evenly.
9
Bake the casserole uncovered in a preheated oven at 350°F (175°C) for 35 minutes to allow the flavors to meld together.
10
Remove the casserole from the oven, sprinkle the reduced-fat feta cheese on top, and return it to the oven for an additional 10-15 minutes until the cheese is melted and slightly golden.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Spaghetti Squash Casserole?
It is a wholesome, low-carb meal featuring ground turkey, vegetables, and spaghetti squash topped with feta cheese.
Is this recipe suitable for the South Beach Diet?
Yes, this recipe is specifically designed to be compliant with South Beach Diet Phase 1.
Is the Mediterranean Spaghetti Squash Casserole low in carbohydrates?
Yes, by using spaghetti squash instead of traditional pasta, this dish is significantly lower in carbs.
What protein is used in this casserole?
The primary protein used is one pound of ground turkey breast.
How do I cook the spaghetti squash for this recipe?
Pierce the squash several times and microwave it on a microwave-safe plate for about 20 minutes until tender.
Can I use ground beef instead of ground turkey?
Yes, you can substitute ground beef, though ground turkey breast is recommended for a leaner, South Beach-friendly option.
What kind of cheese is recommended for the topping?
The recipe calls for one cup of crumbled reduced-fat feta cheese.
What temperature should the oven be set to?
Preheat your oven to 350°F (175°C) before baking the casserole.
How long does the casserole need to bake?
The casserole bakes for an initial 35 minutes, followed by an additional 10-15 minutes after adding the cheese.
Do I need to drain the diced tomatoes?
No, you should include the juice from the 28-ounce can of diced tomatoes to provide moisture.
What seasonings are used in this dish?
The flavor comes from minced garlic, Italian seasoning, salt, and pepper.
Which vegetables are included in the mixture?
The recipe includes diced onion, chopped green bell pepper, and canned diced tomatoes.
How do I create the spaghetti-like strands from the squash?
After the squash is cooked and cooled, cut it lengthwise, remove seeds, and use a fork to gently scrape the inside.
Is this recipe gluten-free?
Yes, all the listed ingredients are naturally gluten-free.
Can I make this casserole vegetarian?
You can make it vegetarian by substituting the ground turkey with a plant-based crumble or extra vegetables like mushrooms.
How many garlic cloves are needed?
The recipe requires three minced garlic cloves.
Can I prepare the spaghetti squash in advance?
Yes, you can microwave and scrape the squash strands a day ahead and store them in the refrigerator.
What should I do if the turkey mixture is too liquidy?
Allow the mixture to simmer for a few additional minutes in the skillet to reduce the liquid before mixing with the squash.
Is this meal kid-friendly?
Yes, the familiar flavors of Italian seasoning and melted cheese make it a hit with the whole family.
How should I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
Can I freeze this casserole?
Yes, this casserole can be frozen in a freezer-safe container for up to 3 months.
What size onion is required?
The recipe uses one-half of a large onion, diced.
Can I use a different color of bell pepper?
Yes, red, yellow, or orange bell peppers can be used instead of green for a sweeter flavor.
How do I prevent the squash from exploding in the microwave?
Ensure you carefully pierce the squash several times with a fork or knife to allow steam to escape.
Can I add extra spices?
Absolutely; red pepper flakes can be added if you prefer a bit of heat.
What is the serving size for this recipe?
While not explicitly stated, the ingredient quantities typically yield 4 to 6 hearty servings.
Do I need to grease the casserole dish?
Yes, prepare the large casserole dish with cooking spray before adding the ingredients.
Can I use fresh tomatoes instead of canned?
Yes, you can use approximately 2 to 3 cups of chopped fresh tomatoes, though you may need a splash of water or broth for moisture.
Is it necessary to use reduced-fat feta?
For the South Beach Diet Phase 1, reduced-fat is recommended, but regular feta can be used if diet restrictions are not a concern.
Can I roast the squash instead of microwaving?
Yes, you can roast the squash at 400°F for 45-60 minutes if you prefer the flavor of roasted squash.