Spaghetti Squash Bolognese

This is the Paleo version of Bolognese, using spaghetti squash. We had this last night for dinner and it was really good. Personally I prefer it over real pasta.

Ingredients (for 4, 15 gr of carbs per portion)
* 1 lb (450gr) beef or veal minced meat
* 1 small spaghetti squash
* 3 medium tomatoes, chopped
* 1 medium onion, chopped
* 1 TBspoon chopped parsley
* 1 clove of garlic, minced
* 4 button mushrooms, chopped
* 1 TBspoon coconut oil
* 2 TBspoons olive oil
* 1/3 bell pepper, chopped
* 1 cup of bone marrow broth, or water
* Salt & pepper to taste

Execution
1. Preheat oven at 400 F (200 C). On a cookie sheet lay some parchment paper. Cut the spaghetti squash in two length-wise with a sharp knife. Using a spoon remove all the seeds found in the squash, and discard them. Using your finger, apply the olive oil everywhere on the inside of the two pieces of squash. Place face-down on the cookie sheet, poke some holes using the knife (so the squash can “breathe”), and bake for 30-40 minutes, until soft.
2. In the meantime, prepare the bolognese meat sauce. In a cooking pan, under medium heat, cook the chopped onion with the coconut oil for 2-3 minutes, stirring occasionally. Then add the minced meat, and cook for another 3-5 minutes, stirring occasionally.
3. Add the garlic, mushrooms, parsley, bell pepper, salt & pepper. Cook for 4-5 minutes, continuing to stirring occasionally.
5. Add the chopped tomatoes, and bone broth or water. Stir, and cover. When all the liquid has evaporated and the sauce is thick, it’s ready.
6. After the spaghetti squash is still warm but not too hot to handle, use a fork to “scratch” in it, and remove the spaghetti threads from it. Discard the hard skin. Serve topped with the meat sauce and optionally, grated parmesan.

3 Comments »

Jeremy wrote on January 21st, 2012 at 8:54 PM PST:

My girlfriend and I do the spaghetti squash thing at least once a week and it’s just awesome. We’ve been paleo-ish for about 3 months now and like you, I’ve fixed a few issues of my own, namely low energy levels and my dependency on fiber. My only concern is I’ve lost TOO much weight. I was what you could call a “skinny fat guy”…pretty thin but with a noticeable gut. Well that’s gone, but I’ve dropped almost 20 lbs to about 165. At 6’3”, you can imagine how that looks. I’m pigging out 3 or 4 times a day making sure to eat lots of fat, but I can’t get back over that 170 threshold. Any ideas?


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Eugenia wrote on January 21st, 2012 at 9:39 PM PST:

Add more carbs too, not just fat. A healthy person can eat carbs when needed.

I have the opposite problem, straight Paleo hasn’t made me lose lots of weight (I lost 15 lbs, then I plateaued), so I have started a Paleo-ketogenic version now.


Jeremy wrote on January 23rd, 2012 at 12:37 PM PST:

Yeah, I’ll do that and I’ll probably tone down the weight training from 5 days a week to maybe 3. I know it’s a problem a lot of people wish they had, but it’s a bit frustrating when I can count my ribs in the mirror.


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