When your macros are low in carbs because you are cutting, you learn really quick to load you plate down with lots of awesome vegetables. Vegetables are such versatile foods that you can secretly (or not so secretly) add to dishes to bulk them up in flavor, volume, and fiber.
Fresh is always best for vegetables and if possible, locally source your vegetables and fruits. Local farmer’s markets or roadside stands will have some of the freshest produce and you are supporting your local economy at the same time. One misconception people have about farmer’s markets and produce stands is that the food items cost way more than they do at the grocery store. Not true. If you pay attention, 90% of the time the fruits and vegetables you can buy from a local source are cheaper than those that have traveled half way across the country or world to get to your grocery stores. Why? You cut out the transportation costs and middle man.
This recipe makes 8 huge portions and is so flavorful it is ridiculous. Pair it with a nice salad and some fruit, and you will have an amazing macro plate that will be the envy of all your friends and family!
Spaghetti Squash Lasagna
- 2 lb spaghetti squash cooked
- 1 1/2 cup zucchini, chopped
- 1 1/2 cup yellow squash, chopped
- 1 cup chopped onion
- 4 cups fresh spinach, torn up into small pieces
- 1 garlic clove, chopped
- 1 lb extra lean ground turkey
- 2 cups marinara sauce (from jar or homemade-I used homemade, recipe found here)
- 2 cups mozzarella cheese (I used fat free)
- 1 cup cottage cheese (I used fat free)
- 1 cup Parmesan cheese
- Fresh basil and oregano (can used dried), finely chopped
Preheat oven to 375 degrees. Spray an 9×11 baking dish.
Cook the turkey. Add marinara sauce and heat over low until lightly boiling. Simmer until you are ready to layer.
Sauté onion, zucchini, and yellow squash in pan until cooked and lightly browned. Add garlic and cook for a few more minutes.
Put a small layer of sauce on the bottom of pan. Add 1/2 of spaghetti squash and pat down to “compact it into a layer”. Season squash with pepper, salt, and 1/2 of basil & oregano. Add 1/2 of remaining sauce. Top with 1/2 of spinach and 1/2 of sautéed veggies. Add all of the cottage cheese and spread evenly. Sprinkle with 1 cup of mozzarella. Top with other 1/2 of spaghetti squash. Pat down again. Season and top with remaining sauce and veggies in same order as the first layer. Add mozzarella and Parmesan and rest of herbs.
I added some crushed red pepper flakes and some cut up tomatoes (about 1/4 cup) to the top as well.
Bake for 30-35 minutes. Let cool 15 minutes before cutting.
You can mix this recipe up with whatever veggies you want. Add mushrooms, tomatoes, etc.
As is, macro counts for one serving:
- 3.5 grams fat
- 15.2 grams carbohydrates
- 29.3 grams protein
Recipe adapted from Simply Scratch.