“Recipe/photo/information courtesy of Beef. It’s What’s For Dinner. www.BeefItsWhatsForDinner.com

Ingredients:

  • 1 pound Ground Beef (93% lean or leaner)
  • 1 medium yellow onion, chopped
  • 1 tablespoon minced garlic
  • 1 can (15 ounces) no salt added or regular tomato sauce
  • 1 can (14.5 ounces) Italian-Style diced tomatoes, undrained
  • 1 can (6 ounces) tomato paste
  • 1/4 to 1/2 teaspoon crushed red pepper
  • 1 medium spaghetti squash (about 3 to 3-1/2 pounds), cut in half lengthwise, seeds removed
Toppings (optional):
  • Thinly sliced fresh basil and grated Parmesan cheese

Cooking:

    1. Heat stockpot over medium heat until hot. Add Ground Beef, onion and garlic; cook 8 to 10 minutes, breaking beef into 3/4-inch crumbles and stirring occasionally.
Cook’s Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground beef should be cooked to an internal temperature of 160ºF. Color is not a reliable indicator of ground beef doneness.
  1. Stir in tomato sauce, diced tomatoes, tomato paste and crushed red pepper; bring to a boil. Reduce heat; cover and simmer 20 minutes to develop flavors, stirring occasionally. Remove from heat; stir in basil, if desired.
  2. Meanwhile, place squash in 8 x 8-inch microwave-safe baking dish, overlapping halves slightly. Microwave on HIGH 10 to 12 minutes or until squash is tender. Let stand 5 minutes. Scrape squash with fork to separate strands.
  3. Serve sauce over squash. Serve with Toppings, if desired.

    Italian-Style Beef Sausage Variation:
    Prepare Italian-Style Beef Sausage by combining 1 pound Ground Beef (93% lean or leaner) with 1 teaspoon fennel seed, 1/2 teaspoon salt, 1/4 teaspoon coriander, 1/4 teaspoon garlic powder, 1/4 teaspoon paprika, 1/4 teaspoon black pepper and 1/8 to 1/4 teaspoon crushed red pepper in large bowl, mixing lightly but thoroughly. Proceed as directed in step 1.

    To Roast Spaghetti Squash: Place squash halves, cut-side down, in 13 x 9-inch ovenproof baking dish. Bake in 350°F oven 45 to 55 minutes or until squash is tender.

* Based on a 2,000 calorie diet

** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving, using no salt added tomato sauce: 326 Calories; 81 Calories from fat; 9g Total Fat (4 g Saturated Fat; 3 g Monounsaturated Fat;) 76 mg Cholesterol; 514 mg Sodium; 34 g Total Carbohydrate; 7.2 g Dietary Fiber; 29 g Protein; 6.3 mg Iron; 8.5 mg NE Niacin; 0.6 mg Vitamin B6; 2.3 mcg Vitamin B12; 6.4 mg Zinc; 19 mcg Selenium; 100.1 mg Choline.

This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Choline.

  • Ground Beef: Also called ‘hamburger,’ is made by grinding beef cuts and trim. It works well in dishes that require crumbles, and typically any leanness works well in dishes – just be sure to drain any remaining fat after cooking.
  • Onion: A versatile root vegetable with a pungent flavor and aroma. They can be used to add sweetness, depth, and savory notes. Comes in numerous varieties.
  • Garlic: A flavorful bulb that is closely related to onions or leeks. Has a strong aroma and taste and is known for its culinary versatility.
  • No-Salt Added Diced Tomatoes: Peeled and chopped tomatoes preserved in liquid. A convenient way to add tomato to recipes. Some include seasonings.
  • Spaghetti Squash: A oblong, brightly yellow colored squash that’s named for it’s appearance when cooked. Upon cooking it has long strands similar to ‘spaghetti’ that can be used as a low-carb alternative to pasta, used in a variety of dishes and casseroles or eaten alone.
  • Wash hands with soap and water before cooking and always after touching raw meat.
  • Separate raw meat from other foods.
  • Wash all cutting boards, utensils, and dishes after touching raw meat.
  • Do not reuse marinades used on raw foods.
  • Wash all produce prior to use.
  • Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
  • Cook Ground Beef to 160°F as measured by a meat thermometer.
  • Refrigerate leftovers promptly.

For more information on degree of doneness and other cooking tips.

For more information on safe food handling and beef safety.

  • Can I use another leanness of ground beef in this recipe?
    You sure can! Any leanness of ground beef you have on hand can be used, if extra lean beef is not preferred. We recommend extra lean ground beef 95/5 as it provides a great texture and rich flavor.
  • Could I use homemade tomato sauce in place of store bought?
    You could! Use your homemade sauce in place of store bought if you prefer. Both options are acceptable.
  • Could I serve the meat sauce over pasta?
    Sure! If you’re not a fan of spaghetti squash, serving over any cooked pasta works great.
  • Does the meat sauce freeze well?
    Yes, leftover meat sauce can be placed in a freezer-safe container, with a tightly fitting lid, and frozen for up to 3 months.