Meal Prep is one of the biggest time savers for the week - and this recipe has truly been a lifesaver and a household favorite. It's easy to make (you can use your crockpot even), it's filling, it packs up and stores well, and it's highly nutrient-dense - high quality protein paired with fiber rich spaghetti squash, micronutrients and heart healthy lycopene from tomatoes, immune boosting onion and herbs. I used mason jars and glass containers to pack up these meals - spaghetti squash on the bottom and layered on top was the marinara. All week I just have to heat up in the microwave for 1-2 minutes and I feel like I'm sitting down for a gourmet meal! All your co-workers will be jealous... and honestly, it takes only about 20 minutes of prep time (for 6-8 meals!!!)
Spaghetti Squash Marinara
Makes: 6-8 Healthy Portions
- 1 Spaghetti Squash
- 2 Lb. Turkey Meat
- 1, 32 oz. can peeled/crushed tomatoes
- 1/2-1 yellow onion, chopped
- 1/2-1 cup tomato sauce (look for a sauce with just 5 ingredients or less)
- 5 Roma Tomatoes, roughly quartered
- 2 Tbsp Italian Seasoning
- Salt/Pepper to taste
- Optional to add 2 Tbsp Sugar (I did not, but traditional meat sauces add a little bit of sugar)
- Option to add drizzle of Franks Buffalo Sauce (I added this and it was phenomenal - not too spicy but just enough extra flavor)
- Option to add crushed red pepper (if you want a little kick)
First add your onion to a large stock pot with a drizzle of oil and cook about 3 minutes until onion starts to turn brown on its edges. Add ground turkey and break up into pieces while you cook (5 minutes or until browned). Add remaining ingredients, break up the tomatoes (if you're using whole peeled tomatoes make sure to break them up into smaller pieces once in the pot) and bring to a boil and then lower to a simmer. (NOTE: You can also add the browned meat and all ingredients to a crockpot and cook on low 6 hours).
While sauce is cooking, cook your spaghetti squash one of 2 ways: Microwave squash: Pierce the whole squash with a fork and put in the microwave about 7-8 minutes (depending on the size of your squash). Remove once it feels slightly soft to touch. Bake your squash: Pierce the outside with a fork and place in the oven for about 1 hour (or until it starts to feel soft).
Once squash is cooked, remove from oven/microwave, let cool so you can handle it. And slice in half lengthwise. Scoop out the seeds and discard. Using a fork, shred out the spaghetti-like strands of squash and place in a large bowl. Use your squash then to meal prep into seperate containers or serve family style with your turkey marinara sauce!