Spaghetti Squash and Meatballs

A lightened version of the Italian classic, this dish boasts much lower fat and carbs but still finds those comfort and enjoyment levels we are all seeking. Spaghetti squash is an oblong shaped hard winter squash with a mild, slightly sweet flavor. Combined with the fresh taste of a good marinara sauce, it is outstanding. Add my little turkey meatballs packed with garlic and herbs, kept moist with a touch of olive oil, and you have a complete and delicious meal that is absolutely divine. How else could you enjoy a wonderful plate of spaghetti and meatballs for dinner for a guilt free total of 13.9 grams of net carbs? I hope you enjoy.

Spaghetti Squash and Meatballs

Ingredients:

4 cups roasted spaghetti squash, yield from 2 to 2 1/4 lb. squash

1 1/4 lb. lean ground turkey

1 large egg

1/2 tsp. dried oregano

1 Tbsp. fresh basil, chopped (or 1 tsp. dried basil)

2 Tbsp. fresh parsley, chopped

3 cloves garlic, minced

2 1/2 Tbsp. Parmesan cheese, grated

2 tsp. olive oil

2 cups Mario Batali Marinara Sauce (or other low carb sauce)

salt and pepper

vegetable spray

Preheat oven to 400'

If the squash was not already cut when purchased then carefully make a lengthwise cut. Remove the seeds with a spoon and puncture the skin side a few times with knife to prevent bursting while cooking. Drizzle one teaspoon of the olive oil on the flesh and rub in. Season with salt and pepper if desired. Place cut side down on a sheet pan and roast until tender, about 45 to 50 minutes or until a knife can pierce the skin side and come out easily. Remove, cover with aluminum foil and set aside. This step can be done in advance if desired and the cooled squash stored in the refrigerator up to 3 days and you can have a weeknight dinner on the table in about 30 minutes.

Reduce oven temperature to 350'

Place ground turkey in a large bowl and add all of the ingredients except the marinara sauce. Blend until well combined with a fork to keep it light and fluffy. Form meatballs that are about 1 1/2" in diameter. This should yield 24 meatballs. Lightly coat a sheet pan with vegetable spray and arrange meatballs on pan. Bake for about 15 to 20 minutes, taking care not to dry them out.

While the meatballs are baking shred the spaghetti squash with a fork by gently raking the fork from end to end. The fork will separate the strands of squash very easily. Warm the marinara sauce on medium low heat until hot and bubbly. To serve place 1 cup of spaghetti squash on each plate topped with 1/2 cup sauce and 6 meatballs.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 329.4

Total Fat 16.9 g

Saturated Fat 4.4 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 2.4 g

Cholesterol 135.6 mg

Sodium 663.3 mg

Potassium 225.6 mg

Total Carbohydrate 17.3 g

Dietary Fiber 3.4 g

Sugars 7.0 g

Protein 29.1 g

Spinach and Cheese Lasagna

Yes, you can enjoy the luxury of lasagna again without all of the guilt. Instead of using lasagna noodles I have used wonton wrappers. They make the perfect size individual portions and have much less carbohydrates than pasta and are light and delicious. Cook them like a fresh pasta and you are ready to go. I have added spinach to the ricotta mixture in this recipe but if you are not a fan of this green vegetable you can just omit it. You will have less volume in the ricotta layers but it will be all cheese. Just add a nice little side salad or other vegetable you prefer to balance the dish. So, now you're asking yourself "Why make lasagna like this?" Well, most lasagna has an average of 35 to 40 grams of net carbohydrates in a serving. My lasagna has only 21 grams of net carbs. Even the ever popular Dreamfields Pasta has 37 grams net carbs in a two ounce serving, which equals two noodles. My recipe reduces the carbs by over 40%, and more when compared to most lasagna. It puts lasagna back within reach of most moderate carbers who include about 20 grams of carbs in their meals. I hope you enjoy.

Spinach and Cheese Lasagna

Ingredients:

12 wonton wrappers (if this is your first time make some extras)

1 cup part skim milk ricotta cheese

1 egg

1 - 10 ounce package frozen spinach, defrosted with all water squeezed out

2 cloves garlic, minced

1 tsp. dried basil

1/2 tsp. dried oregano

pinch nutmeg

1 1/2 cups Mario Batali Marinara Sauce or other low carb sauce

4 ounces low fat mozzarella cheese

4 tsp. Parmesan cheese, grated

salt and pepper to taste

vegetable spray

Preheat oven to 400'

While the oven is preheating bring a large pot of water to the boil and drop in half of the wonton wrappers, one at a time. Boil for 1 to 2 minutes and remove with a slotted spoon. Rinse under cold water and lightly coat with vegetable spray to prevent them from sticking together. Place on a piece of parchment paper or waxed paper that has been lightly coated with vegetable spray so they do not touch. Repeat process with remaining wrappers.

Blend the ricotta cheese, spinach, garlic, egg, basil, oregano and nutmeg in a large bowl. Season with salt and pepper if desired.

Lightly coat a large casserole dish with vegetable spray. Arrange four wrapper as the base of each portion, taking care they don't touch. Top each with about 2 tablespoons of the ricotta mixture and spread with the back of a spoon to cover the wrapper. Top with one ounce of the mozzarella cheese divided between all four portions. Place about 2 tablespoons of marinara sauce on each portion. Add another wonton wrapper and repeat process. Place the final wonton wrapper on top and spoon an additionally 2 tablespoons of sauce on each and divide the remaining 2 ounces of mozzarella cheese between the portions. Sprinkle each with a teaspoon of Parmesan cheese. Bake for about 20 to 30 minutes or until they are bubbly hot and the cheese has melted.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 314.5

Total Fat 14.5 g

Saturated Fat 7.0 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 3.3 g

Cholesterol 93.7 mg

Sodium 798.5 mg

Potassium 296.8 mg

Total Carbohydrate 24.0 g

Dietary Fiber 3.0 g

Sugars 2.8 g

Protein 21.8 g

Note ~ If you are able to or prefer to eat full fat cheese then you can substitute them in this recipe. It will increase the total fats greatly and reduce the carbohydrate by about 2 grams net.

Mussels Fra Diavolo

Simple, yet out of this world and packed with flavor, this mussel dish will rock your socks! Make it as spicy as you like but remember the heat makes the dish because fra diavolo literally means brother devil in Italian. Easy to prepare, you can either use fresh farmed or wild caught mussels or take a little extra help from the store and pick up a bag of frozen. Cooked in a low carbohydrate prepared sauce, my favorite Mario Batali Marinara Sauce, and spiced with crushed red pepper flakes, white wine and served with Shiritake Tofu Spaghetti Noodles for an almost no carb pasta substitute, this dish will be on the table in no time. A great one for the waist that is nice and low in carbs. If you are salt sensitive you can substitute an equal amount of no salt added tomato sauce in place of the marinara sauce to reduce the sodium with great results. I hope you enjoy.

Mussels Fra Diavolo

Ingredients:

2 garlic cloves, minced

1/2 small onion, diced

1 tsp. crushed red pepper flakes (or to taste)

1 1/2 cups low carb marinara sauce (I used Mario Batali)

1/2 cup white wine

1 1/2 lbs. mussels, scrubbed and cleaned, discard any mussels with broken shells (about 24 to 32 medium sized in the shell)

5 or 6 fresh large basil leaves

1 Tbsp. olive oil
2 - 8 ounce packages Shiritake Tofu Noodles, spaghetti style, drained and rinsed

4 tsp. Parmesan cheese, grated (optional)

Preheat a large saute pan on medium high heat and add the olive oil. Add the garlic, onion and crushed red pepper flakes. Saute for 2 to 3 minutes or until onions are translucent. Add the marinara sauce, white wine and mussels, cover and reduce heat to medium. Continue to cook until all of the mussels have opened, about 5 minutes, shaking pan back and forth occasionally. If any mussels do not open discard them.

While the mussels are cooking rinse the Shiritake Tofu Noodles under cold running water for a minute or two. When the mussels have opened add the noodles and toss with sauce until they are heated through. Tear in the fresh basil leaves and serve with a sprinkle of Parmesan cheese if desired.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 216.7

Total Fat 9.2 g

Saturated Fat 0.8 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 2.5 g

Cholesterol 28.0 mg

Sodium 663.3 mg

Potassium 58.3 mg

Total Carbohydrate 9.5 g

Dietary Fiber 3.1 g

Sugars 2.3 g

Protein 13.8 g

Notes for using cultivated mussels ~ Cultivated mussels are those with the thin black to brown shell and are most common. Be sure that the shells of all mussels are closed before cooking. This indicates that the mussels are alive. If the shell is open lightly tap it to see if the mussel closes. If it remains open the mussel is dead and must be discarded. Also discard any mussels that have not opened after cooking. The color of the mussel flesh can vary from orange to white. This is not an indication of quality or flavor but rather indicates the sex of the mussel. Mussels with orange flesh are female and those with white flesh are males.

For more information on Shiritake Tofu Noodles please refer to the column on the right hand side of this page titled "Labels" and scroll down to Low Carbohydrate Supermarket Products. Click on this for the page with the information about these great, practically no carb, noodles.

Sweet Italian Turkey Sausage with Garlicky Broccoli Rabe and Cherry Tomatoes

Now that the holidays are past and we are finally settling into our usual routines again and thinking about the long, cold snowy winter ahead I wanted to look for some good old fashioned comforting foods. For me, that usually means anything Italian. I have lightened up the usual sausage with tomato sauce by using turkey sausage with fresh broccoli rabe and cherry tomatoes. Broccoli rabe is a slightly bitter tasting green vegetable that resembles very leafy broccoli stalks. It is a great source of dietary fiber. The blanching process reduces the bitter taste and can be done in advance if preferred. This dish has the nice balance from the bite of broccoli rabe (also called rapini) and the sweetness from cherry tomatoes along with a zing from balsamic vinegar. Heavy on the garlic and crushed red pepper flakes, this dish will warm you inside and out. I hope you enjoy.

Sweet Italian Turkey Sausage with Garlicky Broccoli Rabe and Cherry Tomatoes

Ingredients:

1 large bunch broccoli rabe, about 10 cups

8 cloves garlic, sliced

1/2 tsp. crushed red pepper flakes (or to taste)

1 lb. lean turkey sausage, sliced (Jenny-O brand is fine)

16 cherry tomatoes, cut in half

2 Tbsp. balsamic vinegar

1 Tbsp. olive oil

Bring a large pot of water to the boil. Clean the broccoli rabe and cut about 1" off the bottom of the stalks and discard. Cut the stalks in half. To blanch the broccoli rabe place in the boiling water for about 2 minutes. Plunge the broccoli rabe into a large bowl filled with ice water. This will stop the cooking and set the color. Remove with a slotted spoon and place on paper towels to dry.

Preheat a large saute pan on medium heat and add the olive oil to heat. Add the turkey sausage, garlic and crushed red pepper flakes and saute, stirring occasionally, until the sausage is done. This should take about 10 to 15 minutes. Add the broccoli rabe, cherry tomatoes and balsamic vinegar and stir to combine. Cook another 2 to 3 minutes.

Nutrition Facts

6 Servings

Amount Per Serving

Calories 284.3

Total Fat 13.3 g

Saturated Fat 3.3 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 1.7 g

Cholesterol 45.0 mg

Sodium 364.9 mg

Potassium 125.7 mg

Total Carbohydrate 14.9 g

Dietary Fiber 7.3 g

Sugars 4.6 g

Protein 19.7 g

What 2010 Will Bring...

Once again, I want to wish everyone a very happy new year and may this year bring us all good health, much happiness, great prosperity and peace. Now that the new year is underway I want to tell you a little about what's in store from my kitchen.

The poll that I posted seeking to find out the types of cuisines you'd like to see recipes for is going well. If you haven't voted yet please vote now. So far American Regional Cuisine is leading. What I am planning is to choose about ten different regions across the country and create, recreate and update the dishes that they are known for. I am considering popular regional dishes from New England, the Pennsylvania Dutch, the Carolina Low Country, Floribbean, the Midwest and Heartland, some great Texas Barbecue, Southwestern Tex-Mex, Colorado specialties, and the bounty from the Pacific Northwest and the Napa Valley.

But, I also still want to delve into more new international cuisines and will be including things like curry dishes from India, Moroccan dishes, spicy dishes of the West Indies and Caribbean, Thai curries and Japanese cuisines that include vegetarian dishes. I will, of course, continue to create recipes for the always popular Italian, Chinese and Mexican cuisines as well.

Because of the wonderful response I received with my Thanksgiving and Christmas holiday recipes I am also going to include new recipes for a variety of holidays and special celebrations throughout the year so that you can relax and enjoy yourself and not have to stress over food. I have some great surprises in store that will absolutely delight you, your family and friends.

Not only do I want to take you all on a culinary tour across the United States but also one around the world. The world is our oyster and although we are diabetic there is no reason to deny ourselves. With some simple creative changes in ingredients, new techniques and portion control we can enjoy almost any kind of food we want to and I will show you how. The recipes I have will be dishes for everyone to enjoy and not just dishes with the stigma of "diabetic food" attached. But as always, they will be low in carbohydrates. I am also including more recipes that are very flexible so that you can make appropriate substitutions for your particular meal plan from low fat and low cholesterol to low sodium. You will have the ability to customize more for yourself and your family.

Thank you for continuing on this journey with me in 2010. I look forward to your responses and will always listen to your suggestions. Make sure you tell your friends and family about my blog. Remember, not only are the coming dishes appropriate for diabetics but everyone will be able to enjoy them. Don't forget to sign up and follow me on my blog and on twitter. I'd love to see you all there!

Eat, live and enjoy life!

Best Regards,

Chef Barrae