ground turkey

Turkey Taco Stuffed Spaghetti Squash

February 21, 2017 By Diane Boyd

Pack in 21 grams of high quality protein with only 250 calories in this turkey taco stuffed spaghetti squash.

Growing older isn’t for sissies. You’ve heard that before, but here’s my proof-> the older I get, the fewer calories I need, but my requirement for protein and other important nutrients is the same or more. LIFE IS NOT FAIR!!! No worries, I know how to level the playing field with nutrient rich foods. Today I’m sharing one. It’s my creative take on the taco, in response to this month’s Recipe Redux theme : Taco Tuesday.

Did you know that the typical taco has about 150 calories? Doesn’t sound like much, right? But I need to eat four if I’m going to reach my goal of consuming 20-25 grams of protein per meal (the typical taco has only 6 grams of protein). Here’s why I’m passionate about protein->More than any other single factor, muscle loss is responsible for the frailty and diminished vitality we associate with old age. It’s not your age!

So instead of four tacos, here’s what I’m eating on Taco Tuesday…
Each serving of Turkey Taco Stuffed Spaghetti Squash is only 250 calories, and provides 21 grams of protein! It not only packs in protein, it’s also provides 30% the Daily Value of Vitamin A; 20% the Daily Value of Calium and 8% the Daily Value of Iron.

Now don’t get me wrong, protein isn’t just for those of us past our prime. There are lot’s of reasons you should be concerned about muscle maintenance.

Turkey taco stuffed spaghetti squash to fuel your body, stay energized and maintain muscle mass.

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You might even reduce your fit age! Be sure to check out all the links at the bottom of this post to see how my Recipe Redux colleagues are taking on the Taco Tuesday challenge!

Turkey Taco Stuffed Spaghetti Squash

Pack in 21 grams of high quality protein with only 250 calories in this turkey taco stuffed spaghetti squash.

Author: Diane Boyd
Prep Time: 30 minutes
Cook Time: 1.5 hour
Total Time: 2 hours
Yield: 8 servings 1x
Category: Entree
Method: baked
Cuisine: Mexican

Ingredients

Scale

2 spaghetti squash (about 1.5 pounds each)
6 ounces Cheddar Jack Cheese, divided
1/8 teaspoon sea salt
3 teaspoons olive oil,divided
1 pound ground turkey
1 teaspoon chili powder
1/2 teaspoon cumin
1 1/2 cup salsa
1 cup diced tomato
2 cups shredded lettuce

Instructions

1. Preheat oven to 350 degrees F.

2. Cut each spaghetti squash in half lengthwise. Scoop out seeds, discard. Place squash halves cut sides up on baking sheet. Bake for 50 minutes. Let stand 10 minutes. Using a fork, scrape inside of squash to remove spaghetti like strands. Place strands in on a clean dish bowl and squeeze out liquid until barely moist. Add olive oil, salt and 4 ounces cheddar cheese. Stir to combine.

3. Heat a large skillet over medium-high heat. Add remaining 2 teaspoons oil to pan; swirl to coat. Add turkey to pan. Cook stirring to crumble and until browned. Remove any liquid. Add chili powder, cumin, and salsa. Stir to combine. Remove from heat.

4. Increase oven temperature to 425 degrees.

5. Spoon turkey /salsa mixture evenly into the bottom of each squash half. Top evenly with squash/cheese mixture. Bake at 425 for 20 minutes.

6. Top squash with remaining cheddar cheese. Place under broiler for 1 to 2 minutes or until cheese is golden brown. Remove from oven and allow to stand 10 minutes. Serve with diced tomato and shredded lettuce.

Nutrition

Serving Size: 200 g
Calories: 260 calories
Sugar: 2 g
Sodium: 460 mg
Fat: 16 g
Saturated Fat: 7 g
Trans Fat: 0
Carbohydrates: 7 g
Fiber: 1 g
Protein: 21 g
Cholesterol: 80 mg

Happy Birthday Recipe Redux: Southwest Shepherd’s Pie

June 22, 2016 By Diane Boyd

Do you remember what you liked to eat when you were five? Your food preferences have likely become wider and more sophisticated. Today, the Recipe Redux turns five, and yes, there will be an abundance of healthy and delicious recipes posted on the 21st and 22nd. However, this month’s theme is NOT food focused. Rather we’re celebrating each other! I think this underscores a major benefit of our community, going beyond posting a recipe to a blog by engaging with fellow bloggers via comments, pinning, tweeting and ALL THINGS shared.

Here’s our challenge: For ReDux’s birthday month, let’s celebrate each other! Pick a fellow ReDuxer, go to their blog and either make one of their recipes or create one of your own inspired by theirs. In your post, give your readers a little intro to this blogger, what you like about this blogger/their blog and either link to their recipe you made or share your brand new “inspired” creation.

Before I reveal my pick, I do want to give a shout out to the Recipe Redux founders Regan Jones (of Healthy Aperture, Regan Miller Jones, Inc, RDs 4 Disclosure), Serena Ball and Deanna Segrave-Daly (both of Teaspoons of Communications). These ladies have blazed the trail to promote healthy eating via social media platforms! Thank you for your vision, smarts and support.

Now, this Redux is a cake walk, except for this: I have to pick just one member! The Recipe Redux has a myriad of talented bloggers (I think we are over 150 members strong). I could have chosen any one of them. So, how did I go about selecting just one? I tried to let the choice come to me spontaneouly. Here’s what happened. During June, I’ve been honing my grilling skills; every night I’ve been cooking outdoors. But last Wednesday, storms wrecked havoc with my evening food prep ritual leaving me a bit lost for what to make. I reached for my favorite go to recipes and the result was this…

.. an instant reminder of how much I adore Sonali Ruder’s recipes! Head over to her blog, the foodie physician, and get the recipe for Southwest Shepherd’s Pie. She takes this classic comfort food and makes it lighter without sacrificing flavor! It was a perfect meal for a wet and rainy weeknight. The recipe also appears in her book, Natural Pregnancy Cookbook. It’s just one of the many cookbooks she has penned. Her latest , Natural Baby Food, has been the #1 hot new release in its category on Amazon! I love that all of her books include recipes the whole family can enjoy together.

Sonali describes herself as a physician, chef, recipe developer and board certified foodie! This combination of talent gives her tremendous insight and I think it’s why she’s one savvy food blogger. I have just one question for Sonali, Where do you find the time?

Please be sure to visit the links at the bottom of this post to see Who’s inspiring Who! Happy Birthday Recipe Redux! Wishing us many more to come!

An InLinkz Link-up

The Trend is to Blend: BBQ Teriyaki Meatballs

June 8, 2014 By Diane Boyd

BBQ Teriyaki Meatballs

By posting this recipe I am entering a recipe contest sponsored by the Mushroom Council and I am eligible to win prizes associated with the contest. I was not compensated for my time.

In my world summer meals mean sweet tea, gingham tablecloths, and daisies! Yes, I love daisies…(and the daisy petal plucking LOVES ME GAME!) But whatever pumps you up for summer entertaining, keep it simple, healthy and delicious with this mantra, The Trend is to Blend. Blend… as in blending mushrooms.. with ground meats including beef, pork and poultry to make your family’s favorite meals healthier and more flavorful. This is a technique chefs have used for years. Mushrooms have a savory flavor and meaty texture, making them perfect for extending meats. Mushrooms not only extend your portions saving you money, they save you calories and boost the nutritional value of foods you add them to, without altering taste or texture. How is that for packing in good nutrition!? A simple how to video explains all you need to get started enjoying Americas’ iconic food, but a little healthier. And the Mushroom Council’s website is a great place to learn more about nature’s hidden treasure and even sign up for recipes!

Here are 3 simple strategies to help you enjoy more vegetables, and healthier meals :

• Substitute mushrooms for a portion of the higher calorie ingredient, like meat, to boost the nutrition value and cut both saturated fat and calories.

• Swap mushrooms completely for meat to make a vegetarian meal.

• Top a burger with mushrooms as an ingredient.

Now here is where things get really exciting, you can win $5000 by entering your recipe in the Mushroom Council’s consumer Recipe Contest, Swap it or Top it !

You will soon discover mushrooms come in a variety of flavors and textures and adapt to a wide range of cuisines. To demonstrate the first strategy of using mushrooms for a portion of a higher calorie meat, I deveoped an appetizer recipe perfect for a summer bbq. I started with lean ground turkey and added in finely chopped cremini mushrooms. Then I added a twist to the traditional bbq sauce with a bit of Asian flair. It’s simple, can be done ahead, and yes, mushrooms reduce the calories and fat, boost the vitamins and minerals, making this a nutrient rich appetizer everyone will love, even your kiddos. Please be sure to check out the links at the bottom of this post where the recipes will be mushrooming all week long!

The Trend is to Blend: BBQ Teriyaki Meatballs

BBQ Teriyaki meatballs are a delicious appetizer that incorporates mushrooms for a portion of a higher calorie meat.

Author: Diane Boyd

Ingredients

Scale

1 Tablespoon olive oil
4 Tablespoons green onions
2 cups chopped cremini mushrooms (baby portabella)
2 pounds ground turkey
1 egg
cooking spray

for the Teriyaki BBQ sauce

1 cup ketchup
1/4 cup packed light brown sugar
2 Tablespoons cider vinegar
2 Tablespoons dry mustard
2 minced garlic cloves
1/2 teaspoon chili powder
1 cup teriyaki sauce

Instructions

for the bbq teriyaki sauce

Place all ingredients in bowl and stir to combine. Set aside.

for the meatballs

1. Heat 1 tablespoon of olive oil in a medium skillet. Add green onions and cremini mushrooms. Sautee 3 to 5 minutes until tender.

2. In a large bowl combine ground turkey, sauteed mushroom and onion mixture, and egg.

3. Roll turkey/mushroom mixture into one inch meatballs.

4. Spray a large skillet with cooking spray and cook meatballs over medium high heat until brown. Drain on plate covered with a paper towel.

5.Place meatballs in the bottom of a slow cooker and pour teriyaki bbq sauce over the top.

6. Cook on high for 2 hours, stirring once after one hour.

Turkey Taco Stuffed Spaghetti Squash

Ingredients

Instructions

Nutrition

The Trend is to Blend: BBQ Teriyaki Meatballs

Ingredients

Instructions

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