Turkey and Spaghetti Squash Shepherd's Pie

14 90 260
Ingredients Minutes Calories
Prep Cook Servings
30 min 1 h 4
Turkey and Spaghetti Squash Shepherd's Pie
Health Highlights

Ingredients


1 squash Spaghetti squash (medium, cooked)
2 tsp Extra virgin olive oil
1/4 cup White onion (chopped)
3 clove(s) Garlic
1/4 cup Frozen carrots
1/4 cup Frozen green peas
1 dash Sea Salt
1/4 tsp Black pepper
1 cup Diced tomatoes, canned
2 tbsp Tomato ketchup
1/2 cup Water, filtered
3 tbsp Basil, fresh (chopped (optional))
1/3 cup Bread crumbs, plain (whole grain)
3 tbsp Parmesan cheese, grated (or nutritional yeast)

Instructions


  1. Preheat oven to 400F.
  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 crumble and set aside. 
  4. In a large frying pan, heat oil and cook onions and garlic until fragrant. Add peas and carrots and saute for 2 minutes. 
  5. Add salt, black pepper, tomatoes, ketchup, crumble 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 165F.

Notes:

Squash

is a power-packed veggie, rich in vitamin A, vitamin C and Fiber!


Nutrition Facts

Per Portion

Calories 260
Calories from fat 64
Calories from saturated fat 15.6
Total Fat 7.1 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 2.3 g
Cholesterol 4.1 mg
Sodium 475 mg
Potassium 725 mg
Total Carbohydrate 46 g
Dietary Fiber 7.5 g
Sugars 3.8 g
Protein 7.0 g

Dietary servings

Per Portion


Grain 0.3
Vegetables 9.3

Energy sources


Pygal65%458.71566092635305233.7802427136217625%292.8746072858621184.548758714523411%350.8710255192387112.2258171547483165%25%11%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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