1 spaghetti squash
1 tablespoon extra-virgin olive oil
1 medium green bell pepper, diced
1 onion, diced
1-pound lean ground turkey
1 (15-ounce) can no-salt-added black beans
1 (6-ounce) can no-salt-added tomato sauce
½ cube vegetable bouillon cube
1 ½ cup water
½ teaspoons Worcestershire sauce
1 tablespoon chili powder
1 ½ teaspoon garlic powder
½ teaspoon ground cumin
DirectionsTo cook the squash, begin by puncturing it carefully with a knife or fork to create vent holes. Then microwave for about 2-4 minutes (this makes it easier to cut in half). Carefully remove from the microwave and cut the squash in half lengthwise, scoop out the seeds. Place the squash cut-side down in a microwavable baking dish and add about 1-inch of water to the dish. Microwave until soft 6-8 minutes. Allow to cool slightly before you rake the inside of the squash with a fork to remove the spaghetti-like strands of the squash. Reserve the squash strands until ready to serve.
Heat oil in a skillet over medium heat; once the oil is hot add green peppers and onions to the skillet; sauté 3-5 minutes. Add turkey breaking it up with a meat chopping tool or wooden spoon, cook until done (5 minutes). Add the remaining ingredients (beans, tomato sauce, bouillon, water, Worcestershire, chili powder, garlic and cumin) and cook until heated through (about 8 minutes).
To serve simply spoon the turkey mixture over four equal portions of squash and enjoy.
Yield: 4 Servings: (Serving size: 1 cup squash, 1 ½ cup meat mixture)
Nutrition Breakdown: Calories 400, Fat 14g (3g saturated), Cholesterol 65mg, Sodium 420mg, Carbohydrate 43g, Fiber 10g, Protein 30g.
Diabetes Exchanges: 2 Starches, 4 Vegetables, 4 Lean protein