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Spaghetti Squash Bolognese Stuffed Collard Greens

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Eating low FODMaP is a lot of work. I cut corners wherever and whenever I can. One such example is making lots of dinner portions to have as lunch leftovers. This lunch is one of my favorite leftover magic tricks: wrap ’em in some collard greens for a creative and yummy meal that doesn’t feel like leftovers.

Further Food Nutritionist Commentary:

These collard bolognese wraps are a warm, filling treat for the cooler months, and are fixed up in a flash thanks to the beauty of leftovers. Low-calorie and virtually fat free, collard leaves are a fun alternative to starchy grain-based wraps. They're super green and super nutrient-dense -- one blanched leaf is an excellent source of fiber, calcium and folate, plus over 300% and over 1000% of your daily needs for vitamins A and K, respectively! Lean beef is a good source of essential nutrients, including zinc, protein, vitamin B12 and iron; while mild spaghetti squash strands offer fiber, vitamins C and A, as well as antioxidants lutein and zeaxanthin that offer protection from age-related eye diseases.

Notes: If you're monitoring cholesterol and fat, try turkey bacon or stick with one slice of regular, and purchase a leaner variety of ground beef. Additionally, consider omitting the chicken livers, as just one ounce is more than 50% of your daily needs for cholesterol. If sodium is on your watch list, choosing reduced sodium bacon will spare you roughly 50 mg. Also, be advised that high intake of Vitamin K can effect efficacy of blood thinners such as Warfarin (Coumadin), and anyone taking these types of medications should consider an alternative wrap or simply omit the collards from this recipe.

By Heather Goesch, MPH, RDN, LDN

Spaghetti Squash Bolognese Stuffed Collard Greens

  • Prep Time:15 minutes
  • Cook Time:60 minutes
  • Servings: 1

Ingredients

5 large collard green leaves
water (for blanching)

1 large spaghetti squash
2 tablespoons of a neutral high heat oil (I use sunflower)
salt and pepper to taste

2 strips of thick bacon
1 large carrot
1 pound of ground beef
1/4 pound of chopped chicken livers (optional)
1 tablespoon dried oregano
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
2 tablespoons tomato paste
1/4 cup non-dairy milk (I prefer coconut milk, but almond milk can also work)
salt and pepper to taste
freshly chopped parsley (for garnish)

Instructions

  1. Preheat oven to 400*F.
  2. Cut off the ends of the spaghetti squash and cut down the middle lengthwise. Scoop out the seeds, then rub the flesh of each half with 1 tablespoon of oil each. Season each side with salt and pepper.
  3. Roast both halves face down in a large Pyrex baking dish for 45 minutes. The flesh will be al dente. If you roast it for any longer, the flesh will become a wet, mushy mess.
  4. In the meantime, chop the two strips of bacon and sautée until crispy.
  5. Remove bacon and sautée the chopped carrot in the bacon renderings until soft.
  6. Add 1 pound of ground beef, nutmeg, cinnamon and oregano. I also like to sneak in diced chicken livers at this point (optional).
  7. When the beef is cooked, add tomato paste, coconut milk, and the bacon.
  8. Season with salt and pepper to taste and sprinkle some parsley on top for some added green. Allow to simmer on low.
  9. When the spaghetti squash is finished, remove from the oven and let it cool for about 15 minutes. Scrape out the flesh and put the desired amount on a plate. Top with the bolognese sauce.
  10. Prepare a wide, shallow sautee pan with about an inch of water and bring to a simmer.
  11. Rinse the collard greens and chop off as much of the stem as possible without chopping off any of the leaf.
  12. Place one leaf at a time into the simmering water for only a couple of seconds, until the stem is flexible enough to be rolled without breaking.
  13. When all the leaves are done, place on a flat work surface. Put a large spoonful of spaghetti squash bolognese about an inch from the bottom and in the middle of the leaf.
  14. Roll the bottom of the leaf over the bolognese, then fold in both sides. Then, roll your collard green with the filling one more turn, then fold in both sides. Continue with this motion until there is no more leaf to fold.
  15. Repeat with the other collards.
  16. Serve immediately.
Preheat oven to 400*F. Cut off the ends of the spaghetti squash and cut down the middle lengthwise. Scoop out the seeds, then rub the flesh of each half with 1 tablespoon of oil each. Season each side with salt and pepper. Roast both halves face down in a large Pyrex baking dish for 45 minutes. The flesh will be al dente. If you roast it for any longer, the flesh will become a wet, mushy mess. In the meantime, chop the two strips of bacon and sautée until crispy. Remove bacon and sautée the chopped carrot in the bacon renderings until soft. Add 1 pound of ground beef, nutmeg, cinnamon and oregano. I also like to sneak in diced chicken livers at this point (optional). When the beef is cooked, add tomato paste, coconut milk, and the bacon. Season with salt and pepper to taste and sprinkle some parsley on top for some added green. Allow to simmer on low. When the spaghetti squash is finished, remove from the oven and let it cool for about 15 minutes. Scrape out the flesh and put the desired amount on a plate. Top with the bolognese sauce. Prepare a wide, shallow sautee pan with about an inch of water and bring to a simmer. Rinse the collard greens and chop off as much of the stem as possible without chopping off any of the leaf. Place one leaf at a time into the simmering water for only a couple of seconds, until the stem is flexible enough to be rolled without breaking. When all the leaves are done, place on a flat work surface. Put a large spoonful of spaghetti squash bolognese about an inch from the bottom and in the middle of the leaf. Roll the bottom of the leaf over the bolognese, then fold in both sides. Then, roll your collard green with the filling one more turn, then fold in both sides. Continue with this motion until there is no more leaf to fold. Repeat with the other collards. Serve immediately.

Nutrition Information

Per Serving:  Calories: 338; Total Fat: 22g; Saturated Fat: 8g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 1g; Cholesterol: 85mg; Sodium: 509mg; Potassium: 616mg; Carbohydrate: 8g; Fiber: 2g; Sugar: 1g; Protein: 27g

Nutrition Bonus:   Vit A: 35%; Iron: 21%; Vit C: 18%

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