Low-Carb and Protein-Rich

Spaghetti Squash with Minced Meat and Feta

5
Average: 5 (14 votes)
(14 votes)
Spaghetti Squash with Minced Meat and Feta

Spaghetti squash with minced meat and feta - Fall vegetables meet Mexican chili con carne. Photo: Johanna Schelt

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
645
calories
Calories

Healthy, because

Even smarter

Nutritional values

The spaghetti squash with minced meat and feta scores not only with its noodle-like consistency. In addition to its high water content, the autumn vegetable also contains important minerals, such as magnesium and potassium, and can thus reduce stress and gently dehydrate the body. The filling of various vegetables, kidney beans, minced meat and feta turns the dish into a real protein bomb.

Quickly transform the spaghetti squash with minced meat and feta into a vegetarian treat that's at least as tasty: Simply swap ground meat for tofu (or vegetarian ground) or increase the amount of kidney beans, done! By the way, the filling is also super Meal Prep suitable. You can make double the amount and take it to work the next day.

1 serving contains
(Percentage of daily recommendation)
Calorie645 kcal(31 %)
Protein37 g(38 %)
Fat41 g(35 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage15 g(50 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E8.6 mg(72 %)
Vitamin K57.1 μg(95 %)
Vitamin B₁1.1 mg(110 %)
Vitamin B₂1.1 mg(100 %)
Niacin16.6 mg(138 %)
Vitamin B₆1 mg(71 %)
Folate247 μg(82 %)
Pantothenic acid1.7 mg(28 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂4 μg(133 %)
Vitamin C180 mg(189 %)
Potassium2,046 mg(51 %)
Calcium315 mg(32 %)
Magnesium154 mg(51 %)
Iron5.1 mg(34 %)
Iodine58 μg(29 %)
Zinc6.7 mg(84 %)
Saturated fatty acids17 g
Uric acid234 mg
Cholesterol98 mg
Complete sugar21 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 spaghetti squash
2 Tbsps olive oil
1 onion
1 clove garlic
1 red Pepperoncini
½ red Bell pepper
½ small zucchini
1 Tbsp Tomato paste
8 ozs mixed ground meat (i.e. beef, pork)
3 ½ ozs chunky tomatoes
2 ozs Kidney beans
2 ozs Corn
salt
peppers
1 tsp oregano
1 tsp paprika
3 ½ ozs Feta
Basil (For decoration)
How healthy are the main ingredients?
FetaKidney beansCornolive oilTomato pasteoregano

Preparation steps

1.

Cut pumpkin in half lengthwise, remove seeds and brush each cut surface with ½ tablespoon olive oil. Place pumpkin halves cut side down on a baking tray lined with baking paper and bake in a preheated oven at 180 °C / 350 °F for approx. 40 minutes.

2.

Meanwhile, peel and chop onion and garlic. Cut pepperoni, bell bell pepper and zucchini into small cubes as well. Heat 1 tablespoon oil in a frying pan and sauté onion, garlic and chili peppers and tomato paste over high heat. Add the minced meat and brown it. Then add the vegetables and fry them briefly as well.

3.

Remove pan from heat and pour chunky tomatoes. Drain kidney beans, rinse in a colander and stir in along with corn. Season filling with salt, pepper, oregano and paprika powder.

4.

Remove the pumpkin from the oven and allow to cool briefly. Turn cut sides up and scoop out flesh with a fork to resemble spaghetti. Fold the flesh into the minced meat and vegetable mixture. Season mixture again, divide among squash halves and crumble feta on top. Bake in oven for another 10 minutes. Serve finished spaghetti squash with minced meat and feta decorated with basil.