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Spaghetti Squash, Broccoli and Turkey Alfredo

Sunday, February 10, 2013

I made a casserole of spaghetti squash, broccoli, turkey, and alfredo sauce. It turned out ok, though would have been better if I'd made my own sauce instead of using Ragu Alfredo Sauce. But it was cheap, ok, filling, and fairly easy. And it didn't need anything else to go with it, though it could have used some more calories. Here's the recipe -


400 gr cooked spaghetti squash (about 2.5 cups)
10 oz frozen broccoli, cooked (either cut or chopped)
2 c cooked diced turkey or chicken
1 c Alfredo Sauce (Ragu Classic Alfredo has 2 carbs per 1/4 cup)
2 oz grated parmesan
2 oz pork rind crumbs

Combine the spaghetti squash, broccoli, turkey and sauce in a large bowl. Mix well; a fork will help incorporate the rest into the strands of spaghetti squash. Add the parmesan and half the pork rind crumbs and mix well. Pour into an 8" or 9" baking dish. Sprinkle the remaining crumbs over the top. Bake at 350 for about 20-25 minutes, or until bubbly. Makes 4 servings of about 1.5 cups each.

Cost per serving - $1.21
Calories - 410
Fat - 22 grams
Total carbs - 14
Fiber - 4 grams
Net carbs - 10 grams
Protein - 38 grams

  Member Comments About This Blog Post:

BUDGETMAW 2/11/2013 10:21AM

  I think it would have been good if the sauce were better. I tasted the Alfredo sauce just by itself and it had practically no flavor at all. Maybe paying more for a better brand would be better.

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MRSBAHR 2/10/2013 8:27PM

  That sounds pretty good! I had my first Spaghetti Squash a few days ago and was pleasantly surprised!

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Saturday, February 9

Saturday, February 09, 2013

Breakfast - MIM with coconut milk and liquid splenda; tea w/ gelatin and liquid splenda
Lunch - nuts (forgot to take my lunch)
Supper - Curried Beef with Squash, broccoli
Evening tea - tea w/gelatin, liquid splenda

Total cost of food eaten today - $6.67

Ouch! Forgetting to take my lunch wasn't very smart. I went to the local health food store and got some nuts and had them for lunch. They were good, but expensive. Oh well. At least I could afford to do it. And I didn't leave lunch on the counter! Though come to think of it, I have left the eggs I bought this morning at the Farmers Market in the car. In a cooler and with a couple of those blue ice packs and it was cool today, but they still better come in and into the fridge.


Low Carb Ketchup

Friday, February 08, 2013

I find that plain old fashioned tomato sauce usually makes an acceptable substitute for ketchup. And it's cheap and easy and doesn't have as many additives and junk as most low carb food does.


Friday, February 8

Friday, February 08, 2013

Today's food -

Breakfast - eggs scrambled in lard; tea w/splenda and gelatin
Lunch - Pumpkin, Cabbage and Chicken Stew
Supper - Cherokee Pork Chili, carrots
Evening tea - tea w/splenda, gelatin, and coconut milk

Total cost of today's food - $3.24


Lard and tallow

Friday, February 08, 2013

You may notice I'm eating a lot of lard lately. That's because I'm out of drippings. I prefer drippings when I'm trying to save money, because they're free.

My second choice, from a health standpoint, is lard. Not the kind you buy in the grocery store, which is hydrogonated. Yuck! But the kind I get from local farmers who raise their pigs outdoors and whose pigs are almost organic, though not certified. The main reason they aren't certified is the cost and hassle of the certification process, not the way the pigs are raised and fed. Lots of bad junk accumulates in the fat of animals, so it's best to get the fat from the animals that are raised the closest to organic. Unfortunately, I can't afford to buy meat from organic or even pastured animals on a food stamp budget. With the exception of lard. I can get lard in a 4 or 5 pound bucket for $2 per pound, which is about the same as the cost of supermarket butter. (I can get raw butter from pastured cows for $12 per pound, or Kerrygold butter in the supermarket for (as I recall) about $4 per pound.) The lard doesn't give the same buttery taste, of course, but it works well in lots of things. I've been using it for cooking my eggs, and have even been using it instead of butter in MIMs, and even spreading on a MIM. I also add it to soups and things to get in more calories and more fat.

Another option is tallow, or the fat that is rendered from suet, or beef fat. I can't get this ready made, but I have a farmer who gives away his suet. I have some on order, and then I'll render it myself. Rendering fat isn't hard. It's a bit time consuming, but mostly it's just a matter of unattended cooking. I'll post a link to how to render lard and tallow when I look it up after I get the suet.

Lard and tallow from pastured animals have health benefits in addition to just not having the accumuated junk from commercially raised animals. (I don't know whether the hormones and pesticides and stuff like that show up in butter. I assume so, at least to some extent.) Fat from pastured animals has more Omega 3s and more CLA, both of which are very good for you.

  Member Comments About This Blog Post:

DIET_FRIEND 2/8/2013 10:52AM

    That's nice to hear, because when you think lard and tallow, you don't usually think of health benefits. This is likely a result of marketing by dairy, soy, and corn conglomerates.

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