Healthy Roasted Spaghetti Squash with
Savory Pork Braciole:
 A Low-Carb Italian Feast

By: The Feisty Italian

This Dish is a real home run! It can be just the thing you need to break up the monotony of the weekday meal.  My spin on this Italian classic is budget and figure-friendly! Beef is the traditional meat of choice for this dish, however, pork can be just as satisfying. I typically purchase a large pork loin from BJs and portion my meat for dinners down the road. This allows me to cut my pork chops to the exact thickness of my liking. For this to be an option, you have to be willing to get a little messy as it requires removing as much fat from your pork as you can in the process. It’s not for the faint of heart. However, it is worth it because this delicious meal will have your family asking for seconds! Let us dive in!

Equipment:

Wide saucepan with high sides

Meat mallet

Small bowl

Spoon

Butcher’s twine or toothpicks

Cutting board

Plastic wrap or ziplock bag

Chef Knife

Ingredients:

For the pork:

2-3 thick-cut boneless pork chops

½ cup parmesan cheese (or use more if you like)

¾ cup extra virgin olive oil

3-4 cloves of garlic

2-3 tsp of: Oregano, basil, parsley, and Tyme (if using “Italian spice blend, add 2-3 tbsp)

Salt & Pepper to taste

Pan Sauce: (can be substituted for any favorite tomato-based sauce, use a family-size jar of 16-24 oz)

4- garlic cloves

Salt & Pepper to taste

1-2 6oz cans of tomato paste

1-12 oz container of chicken stock

½ a white or yellow onion

1 Spaghetti Squash

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(Optional. This can make a “blush” or quick cream sauce)

½ c milk 

2 tbsp butter 

½ cup parmesan cheese

Let’s prepare the squash. Be sure that the squash is fully cooked and slightly cooled before scraping. 

For the squash:

Step 1: CAREFULLY slice your in half vertically from stem to end

Step 2: Remove seeds 

Step 3: Drizzle olive oil on the fleshy side of the squash

Step 4: Sprinkle with salt & pepper to taste

Step 5: On a sheet pan, place the squash flesh side down and drizzle the outside with olive oil

Step 6: Roast in the oven at 400-425 degrees for about 1-1.5 hours (your squash is fully cooked when the top of the squash begins to sink)

Step 7: Remove from the oven and scrape the flesh of the squash with a fork. Add to a bowl and set aside until service

Start the sauce. If you use a store-bought sauce, add the whole jar to the pan and let it simmer. Do not boil. If you are going to do a quick pan sauce, follow the directions below. Please note, we need to braise the meat. The sauce should not exceed the midline of the meat:

Step 1: Melt butter and two tablespoons of olive oil in the pan

Step 2: When the butter is melted add the onions and sprinkle with a pinch of salt. Saute for about three minutes

Step 3: Reduce the heat to simmer. Add the tomato paste to the pan and whisk in chicken stock to desired consistency (I typically use 1-2 cups)

Step 4: Whisk in parmesan cheese until incorporated

Step 5: Add in Salt, pepper to taste, and two tbsps basil and parsley

Step 6: Cover and stir occasionally

For the Braciole:

Step 1: in a small bowl, combine the above-listed ingredients for the pork and set aside. (should result in a paste-like consistency)

Step 2: Using a sharp chef’s knife, butterfly the pork (slice horizontally in the middle of the pork) but DO NOT SLICE IN HALF. Stop when you are getting close to the end

Step 3: With your pork chop open, place it on the cutting board and cover with plastic wrap or place it in a ziplock bag

Step 4: Using the bumpy side of the meat mallet, tenderize the pork. (be sure not to smash it too hard as you will tear the meat)

Step 5: Using the other side of the mallet, pound your meat on both sides starting from the middle and using a sweeping motion to the edge of the meat (the same motion you use to vacuum) Try to pound it to be about a half an inch thick. 

Step 6: Place your meat back on the board and smother the pork with the mixture. 

Step 7: Tightly roll your meat up

Step 8: Secure the rolled-up meat with either butcher’s twine or toothpicks. Repeat this process for all the pork chops

Step 9: Add the Braciole to the saucepan, cover, and simmer for about one hour.

When your pork reaches an internal temperature of 160-165 degrees it is done! Be sure to remove the toothpicks or the butcher's twine before serving. Let your pork rest for a few minutes before slicing. Serve with a side of squash and enjoy!