Every month I run a meeting with one of my local mom groups, C.O.B.B. Moms, called Holistic Foodies. Holistic Foodies is an interactive workshop to help educate and inspire healthy cooking for the whole family while staying on a budget. Our goal is to teach the components of healthy nutrition as well as practical skills and suggestions on meal preparation, food combinations, and adventurous cuisine that is delicious, mindful, and affordable.
So here’s one of the delicious recipes we demo-ed yesterday that got the thumbs up approval from both busy moms and picky kiddos.
Spaghetti Squash Boats
1-2 large spaghetti squash, halved lengthwise and seeds scooped out
1 tablespoon olive oil
1 head garlic
1 pounds spicy italian chicken sausage (or 1 pound ground chicken/turkey or half roundc hicken half sausage)
1/2 sweet onion, finely chopped
1 teaspoon fresh thyme (1/2 teaspoon dried)
1 teaspoon fresh sage (1/2 teaspoon dried)
1 tablespoon fresh basil ( 2 teaspoons dried)
1/2 teaspoon salt
1/2 teaspoon pepper
1 (28 ounce) can crushed tomatoes or prepared tomato pasta sauce
1 cup water, if necessary
1 cup shredded mozzarella cheese
fried sage or fresh basil, for garnish
Preheat the oven to 400 degrees F.
Roasting the squash: Slice the squash lengthwise and rub a drizzle of oil all over the cut side of both squash halves and sprinkle with salt and pepper. Place cut side down on a baking sheet and bake about 30 to 45 minutes, or until the squash is just tender enough to scrape into strands. You want it to be barely tender, it will continue cooking later. Remove from the oven and scrape the squash into strands. Reduce the oven to 350 degrees F.
While the squash bakes, make the sauce. In a large skillet, cook 1 tablespoon of olive oil. Add the onion, bay leaf, thyme and sage and cook, stirring until the veggies are softened, about 5 minutes. Push to the veggies to the side of the pan. Increase the heat to medium-high. Add 1 tablespoon olive oil to the center of the pan and crumble in the chicken sausage and cook without stirring for 3 minutes. Break up the meat and continue to cook, stirring occasionally until well browned, about 3 minutes. Add the tomatoes or pasta sauce, basil and water if necessary to the skillet. Simmer, stirring occasionally until thickened, about 15 minutes. Season with salt and pepper. Remove from the heat.
To assemble the boat: Remove a little of the squash strands. Then place a layer of the meat sauce on top of the remaining strands, then layer the removed squash strands and add another layer of the meat sauce. Lastly, top with shredded mozzarella cheese. Place the squash on a baking sheet and bake for 20-30 minutes at 350, or until the squash are warm throughout and the cheese is browning. Remove from the oven and let sit 5 minutes. Garnish with fresh herbs!
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BE HEALTHY & HAPPY, DR. TIJANA
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