Tahlequah Daily Press

Get the scoop!

October 25, 2013

Recipe: Spaghetti squash with ground turkey and tomato sauce

Low-carb and low-calorie Italian comfort food can be hard to find. Here, cooked and shredded squash stands in for wheat pasta as the base of a nutritious and filling main dish.

The spaghetti squash is roasted in this preparation; alternatively, it can be cooked in the microwave. To do so, use a sharp knife to puncture the whole squash about 12 times. Place on a microwave-safe plate and microwave on HIGH for 10 minutes. Cool completely, then cut in half lengthwise and remove the seeds and pulp. If the squash is not quite tender, microwave on HIGH for 5 minutes.

MAKE AHEAD: The squash can be roasted a day or two in advance and refrigerated. The sauce can be refrigerated for 3 to 5 days. Adapted from Elaine Gordon, a master of public health professional and a master certified health education specialist. She is creator of the healthful recipe site EatingbyElaine.com.

Spaghetti Squash With Ground Turkey and Tomato Sauce

6 servings

Ingredients

For the squash

1 medium spaghetti squash (about 4 pounds), rinsed well

3 tablespoons extra-virgin olive oil

2 cups diced Vidalia or other sweet onion

12 white button mushrooms, stemmed, then sliced (about 2 cups)

1 cup frozen peas (optional)

1 medium zucchini, diced (optional)

1/4 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

14 1/2 ounces canned, diced Italian-style tomatoes, preferably no-salt-added, plus their juices

1/2 cup dry white wine

2 cloves garlic, pressed or minced

1 pound 95 percent lean ground white turkey meat or ground chicken breast

Freshly grated Parmigiano-Reggiano cheese, for garnish (optional)

Steps

For the squash: Preheat the oven to 350 degrees. Cut the squash lengthwise in half, avoiding the stem. Place the halves cut sides up in a baking dish. Bake for about 45 minutes or until the flesh is easily pierced with a knife. Cool completely.

Meanwhile, make the sauce: Heat 2 tablespoons of the oil in a large saute pan over medium heat. Once the oil shimmers, add the onions, mushrooms, the peas and zucchini, if using, half the salt and half the pepper, stirring to coat. Cook for 10 minutes, stirring occasionally.

Text Only
Get the scoop!
  • Doctors to rate cost effectiveness of expensive cancer drugs

    The world's largest organization of cancer doctors plans to rate the cost effectiveness of expensive oncology drugs, and will urge physicians to use the ratings to discuss the costs with their patients.

    April 16, 2014

  • To sleep well, you may need to adjust what you eat and when

    Sleep.  Oh, to sleep.  A good night's sleep is often a struggle for more than half of American adults.  And for occasional insomnia, there are good reasons to avoid using medications, whether over-the-counter or prescription.

    April 16, 2014

  • Low blood-sugar levels make for grousing spouses

    Husbands and wives reported being most unhappy with their spouses when their blood-sugar levels were lowest, usually at night, according to research released this week in the Proceedings of the National Academy of Sciences. Missing a meal, dieting or just being hungry may be the reason, researchers said.

    April 16, 2014

  • treadmill-very-fast.jpg Tax deduction for a gym membership?

    April marks another tax season when millions of Americans will deduct expenses related to home ownership, children and education from their annual tax bill. These deductions exist because of their perceived value to society; they encourage behaviors that keep the wheels of the economy turning. So why shouldn't the tax code be revised to reward preventive health?

    April 15, 2014 1 Photo

  • Victimized by the 'marriage penalty'

    In a few short months, I'll pass the milestone that every little girl dreams of: the day she swears - before family and God, in sickness and in health, all in the name of love - that she's willing to pay a much higher tax rate.

    April 15, 2014

  • Allergies are the real midlife crisis

    One of the biggest mysteries is why the disease comes and goes, and then comes and goes again. People tend to experience intense allergies between the ages of 5 and 16, then get a couple of decades off before the symptoms return in the 30s, only to diminish around retirement age.

    April 15, 2014

  • E-Cigarettes target youth with festivals, lawmakers say

    The findings, in a survey released Monday by members of Congress, should prod U.S. regulators to curb the industry, the lawmakers said. While e-cigarettes currently are unregulated, the Food and Drug Administration is working on a plan that would extend its tobacco oversight to the products.

    April 14, 2014

  • Search teams will send unmanned sub to look for missing Malaysian airliner

    Teams searching for a missing Malaysian airliner are planning for the first time to send an unmanned submarine into the depths of the Indian Ocean to look for wreckage, an Australian official leading the multi-nation search said Monday.

    April 14, 2014

  • Why Facebook is getting into the banking game

    Who would want to use Facebook as a bank? That's the question that immediately arises from news that the social network intends to get into the electronic money business.

    April 14, 2014

  • Cherokee Nation launches online art database

    Cherokee Nation officials have launched a new website providing the public access to information regarding art owned by the tribe and its businesses.
    “We have hundreds of traditional and modern works of art in our collection across the Cherokee Nation’s governmental and businesses facilities,” said Cherokee Nation Principal Chief Bill John Baker. “This expanded database is a significant accomplishment and now makes our art collection more accessible for various audiences, including artists, enthusiasts and tribal citizens.”

    April 14, 2014

  • mfp file Hoffner Fired coach unjustly accused of visiting porn sites

    The president of Minnesota State University-Mankato accused a football coach of looking at Internet porn on a work computer before firing him, an arbitrator has revealed. The official said the claim could not be supported, and the coach shouldn't have been fired.

    April 11, 2014 1 Photo

  • Stepping forward: The real Colbert

    Letterman changed the late-night TV game between his run on NBC's "Late Night" and starting the "Late Show" franchise in 1993. And while it's tough to replace a pop-culture icon, Colbert, in terms of pedigree and sense of humor, makes the most sense.

    April 11, 2014

  • Millions of Android phones, tablets vulnerable to Heartbleed bug

    Millions of smartphones and tablets running Google's Android operating system have the Heartbleed software bug, in a sign of how broadly the flaw extends beyond the Web and into consumer devices.

    April 11, 2014

  • taylor.armerding.jpg Obama's equal pay exaggeration leads us all into danger

    The president's claims of national shame over gender-based pay inequity spring from distorted calculations, as well as some convenient political math.

    April 11, 2014 1 Photo

  • mfp file Hoffner Big win for college coach wrongly accused of child porn

    The ex-coach of Minnesota State University-Mankato - cleared on child porn charges - gets his old job back or could take the difference in pay should he decide to stay in a new position in North Dakota, an arbitrator has ruled. Todd Hoffner was accused when a technician found videos of his young children on his school-issued cellphone. Officials in Mankato fired him even though a judge had thrown out the charges.

    April 11, 2014 1 Photo

Poll

What to you think of a state Legislature proposal to forbid cities from raising the minimum wage? Choose the closest to your opinion.

The federal government should set the minimum wage across the board.
States should be allowed to raise their minimum wages, but not cities.
Both states and cities should be allowed to raise their minimum wages.
Cities should be allowed to raise their mimum wages, but not states.
There should be no minimum wage at all.
Undecided.
     View Results
Tahlequah Daily Press Twitter
Follow us on twitter
AP Video
Stocks