Turkey Sausage Ragout with Spaghetti Squash











  • 1 whole spaghetti squash (4 lbs, medium size)
  • 1 tablespoon olive oil
  • ½ large onion (diced)
  • 2 carrots (diced)
  • 2 celery stalks/hearts (diced)
  • ¼ tsp cumin
  • ¼ tsp dried fennel seed
  • 1 lb sweet or hot turkey sausage (or chicken sausage)
  • 3 garlic cloves (minced)
  • ½ cup dry white wine
  • 1.5 (15 oz) cans tomato sauce (I think Hunts has the best flavor – get the no salt added if you can find it)


  1. Cook the spaghetti squash as follows: In the oven: Cut in half lengthwise, scoop out seeds. Place rind side up on a pan and bake at 375 degrees for about 30-45 minutes until tender. Let cool. Pull “spaghetti” like strands from the squash by pulling downwards with a fork. In the microwave: Cut in half lengthwise, scoop out seeds. Place in a microwave safe bowl and microwave 6 to 8 minutes (let stand for a few minutes afterwards). Pull “spaghetti” like strands from the squash by pulling downwards with a fork.
  2. While spaghetti squash is cooking, begin the sausage ragout. Heat olive oil in a pan and add onions, celery and carrots and cook until tender (about 3 minutes). Add the cumin and the fennel seed.
  3. Begin to remove the sausage from the casing (cut with a sharp knife lengthwise, and pull meat out). Add the sausage meat to the pan, breaking up each sausage into little bits with a spatula or spoon. Dispose of the casings. 
  4. Allow the sausage to totally brown and cook. Add the garlic. When the pan begins to get hot and most of the oil is absorbed, add the white wine making sure to scrape any bits from the bottom. Allow the wine to reduce by half.
  5. Once the wine has reduced, add the tomato sauce. You can add as much or as little as you want depending on how “saucy” you want your meal to be. Allow to simmer for about 3-5 minutes. Add spaghetti squash and coat thoroughly.


Recipe makes: 4-5 servings; per serving: 330 calories, 15g fat, 24g carbohydrate, 5.5g fiber, 21g protein

Note: 1 spaghetti squash will yield about 5 cups of squash