Tierra's Tremendous Recipe - Dinner

Tierra Tremendous Spaghetti Squash

Ingredients:

• 1 medium sized spaghetti squash
• 1 red pepper
• 1 yellow pepper
• 1 zucchini
• 1 tablespoon of soya sauce (optional)
• 1 white onion
• 300 grams of ground turkey or meatless ground meat
• 1 teaspoon of salt
• 1 teaspoon of garlic powder
• 1 teaspoon of chicken seasoning
• 3 teaspoons of olive oil
• 1 cup Classico tuscan-style olive and garlic

YouTube video: https://youtu.be/9x2edTr0f_M

Optional ingredients:

• 2 tablespoons of teriyaki sauce 
• Fresh thyme or oregano

Kitchen tools:

• Frying pan
• Cutting board
• Knife
• Baking pan

Directions:

1. Preheat oven to 350 degrees. Place your spaghetti squash on the baking pan and poke a few holes around it using your knife (this will allow excess water to drip out)
2. Place spaghetti squash in oven and bake for 25-30 minutes or until it becomes light brown.
3. In the meantime, dice up your zucchini, onion, and peppers and set aside.
4. In the frying pan, turn stove on medium temperature and add 2 teaspoons of olive oil until heated.
5. Add diced onion and then add the ground turkey into the pan. Here you can add desired seasonings: salt, garlic powder, thyme and soya sauce. Continue to mix and break up pieces for about 20 minutes or until fully cooked.
6. Remove spaghetti squash from oven. Let cool for 5-10 minutes.
7. Slice the squash in half and scoop out the insides using a fork. Feel free to throw away the seeds
8. Heat a frying pan under medium heat and add olive oil. 
9. Sautee the zucchini, red peppers and onion in the frying pan until soft. 
10. Add the squash into the frying pan. 
11. Add 1 tsp of garlic powder, salt and chicken seasoning into the frying pan. 
12. Add 1 cup of classico tomato sauce and 2 tbsp of teriyaki sauce into the pan. 
13. Cook under low heat for 5 minutes until all the ingredients are well incorporated.

Ingredient	Notable Micronutrients (% Daily Value)	Health benefits
Spaghetti Squash- 1 cup (101g) https://www.eatthismuch.com/food/view/squash,2198/	Calories- 31 Potassium- 109mg Carbohydrates- 7g Dietary fiber- 1.5g	One cup of spaghetti squash has 5 times less calories vs. cooked spaghetti
Red Pepper- 1 medium pepper (119g) https://www.eatthismuch.com/food/view/red-bell-pepper,2440/	Calories- 37 Potassium- 251mg Carbohydrates- 7.2g Vitamin C (254% DV) Folate (14% DV)	Low in saturated fat, cholesterol, and sodium Rich in other micronutrients and dietary fiber
Yellow Pepper- 1 medium pepper (186g) https://www.eatthismuch.com/food/view/yellow-peppers,2560/	Calories- 50 Potassium- 394mg Carbohydrates- 12g Dietary Fiber- 1.7g (7% DV) Vitamin C (569% DV) Iron (11% DV) Folate (13% DV)	Low in saturated fat, cholesterol, and sodium Rich in other micronutrients and dietary fiber
Zucchini- 1 medium zucchini (196g) https://www.eatthismuch.com/food/view/zucchini,2183/	Calories- 33 Potassium- 512mg Carbohydrates- 6g Dietary Fiber- 2g (8% DV) Protein- 2.4g Vitamin B6 (59% DV)	Good source of micronutrients, and fiber
Soy Sauce (optional)- 1 tbsp (18g) https://www.eatthismuch.com/food/view/soy-sauce,3619/	Calories- 11 Sodium- 1006mg (42% DV) Potassium- 38mg	Very high in sodium, but variations can provide healthier options
White Onion- 1 medium onion (110g)	Calories- 44 Carbohydrates- 10g Potassium- 161mg Vitamin B6 (11% DV) Manganese (8% DV)	Great source of micronutrients including vitamin B6 and manganese
Ground Turkey- 1 oz (28g) https://www.eatthismuch.com/food/view/ground-turkey,582/	Calories- 58 Fat- 2.9g Cholesterol- 26mg Potassium- 83mg Protein- 7.8g	Reduced saturated fat and cholesterol in comparison to beef in burgers or spaghetti sauce
Salt/Sodium- 1 tbsp (18g) https://www.eatthismuch.com/food/view/salt,221/	Calories- 0 Sodium- 6976mg (291% DV)	Should be consumed in moderation
Garlic Powder- 1 tbsp (9.7g) https://www.eatthismuch.com/food/view/garlic-powder,195/	Calories- 32 Carbohydrate- 7.1g Fiber- 0.9g (4% DV) Protein- 1.6g Phosphorus (5% DV)	Helps to reduce cholesterol, and lower blood pressure
Poultry Seasoning- 1 tbsp (4.4g) https://www.eatthismuch.com/food/view/poultry-seasoning,209/	Calories-13.5 Carbohydrates- 2.9g Vitamin K- (30% DV) Iron (20% DV) Manganese (16% DV	Rich in micronutrients including fat soluble Vitamin K, or Iron
Olive Oil- 1 tbsp (13.5g) https://www.eatthismuch.com/food/view/olive-oil,266/	Calories- 119 Fat- 13.5 (Monounsat 9.8g, Sat 1.9g) Vitamin E- (13% DV)	High level of monounsaturated fatty acids, which help lower risks of heart disease, and also rich in fat-soluble vitamins like K and E
Pasta Sauce (basic)- 1 cup (257g) https://www.eatthismuch.com/food/view/pasta-sauce,849/	Calories- 126 Fat- 3.8g Cholesterol- 5.1mg Sodium- 1077mg (45% DV) Potassium- 820mg Carbohydrates- 19g Sugar- 14g	Great source of vitamins and minerals (micronutrients), but also a high source of sodium and cholesterol