Home Healthy Living Tips Slow cooker – Low Carb : Spaghetti Squash with Creamy Sauce

Slow cooker – Low Carb : Spaghetti Squash with Creamy Sauce

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FROM RO’S KITCHEN · NOSH ROCKS COOKBOOK

Ro

Spaghetti Squash with Creamy Sauce

Spaghetti squash with a creamy, spicy tomato and coconut sauce, ready for chicken, prawns, nuts or seeds.
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Servings: 2 people
Course: Main Course
Cuisine: Nosh Rocks
Ingredients Method Notes

Ingredients
  

  • 1 medium spaghetti squash
  • 2 tbsp ghee or olive oil plus 2 tbsp for the sauce
  • 1 medium onion
  • 1 handful mushrooms
  • Green vegetables such as green beans or cabbage
  • 2 cloves garlic
  • 1 tsp chilli powder
  • 1/2 tsp turmeric plus a few pinches black pepper
  • 1 tbsp tomato purée
  • 1 cup water
  • About 50 ml coconut milk
  • Salt to taste
  • Chicken prawns, nuts or seeds, to serve

Method
 

Cook the squash
  1. Cut the spaghetti squash in half and remove the seeds.
  2. Add 2 tablespoons of ghee, olive oil or your chosen fat.
  3. Place in a slow cooker or covered casserole with a little water in the base.
  4. Slow-cook for 4 hours on high or 6–8 hours on low. Alternatively, cook covered in the oven at 160°C for 1 1/2–2 hours.
Make the sauce
  1. Chop the onion and garlic and fry in 2 tablespoons of fat.
  2. Add the mushrooms, other vegetables and spices and cook until soft.
  3. Add the tomato purée and water and cook until thickened.
  4. Add the coconut milk and your chosen protein. Cook chicken separately until golden before adding; add defrosted prawns just before serving; or use nuts or seeds for a plant-based option.

Notes

A flexible, nutrient-rich meal that works in the slow cooker or oven.
Read Ro’s original kitchen notes

Spaghetti Squash with a delicious creamy, spicy, tomato, vegetable and coconut milk sauce with chicken, prawns or nuts.

This super flexible nutrient-rich meal gives you all the major macro and micro nutrients you need plus cooking with healthy fat is super tasty, helps you feel full and allows your body to absorb Vitamins A, D, E and K.
Ingredients
1 medium spaghetti squash for 2 2 tbsps Ghee or Olive oil for squash and same again for cooking sauce. 1 medium onion Handful of mushrooms Some green veg such as green beans, cabbage etc 2 cloves garlic Tsp chilli powder ½ tsp Turmeric plus few pinches black pepper to activate Tbsp tomato puree1 cup of water Approx 50ml Coconut milk, Salt to taste  
Method:
Cut Spaghetti squash in 2 and de-seed. Add 2tbsps ghee, olive oil or another fat of your choosing Put into a slow cooker or a casserole with some water in the base. If cooking in an oven, cover the  squash with a lid or grease proof paper. Cook in the slow cooker for 4 hours at high or 6- 8 hours at low. Cook in the oven at 160c for 1.5-2 hours or on slow for 6-8 hours
For the Sauce:
 Chop onions and garlic and fry in 2 tbsps of fat Add Mushrooms, other veg and spices and cook until soft Add tomato puree and water Cook together until thickened Add coconut milk and your choice of protein For chicken, cut into small chunks and fry separately until golden brown. Add to sauce and cook for 5 minutes. For prawns, these can be defrosted and added just before serving to warm through. Add nutrient-rich nuts or seeds for vegan option.

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