Wednesday Nov 22, 2017

November 22, 2017

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30 Overhead squats (115/80)
15 muscle-ups or 30 Dips
20 Overhead squats (115/80)
10 muscle-ups or 20 dips

Cash out
OTM x 12
1) Bar Hang - with optional hip touch
2) HS or Plank Hold
3) Hollow Body hold



Spaghetti Squash Lasagna

By Coach Courtney, RD


Spaghetti squash is a versatile veggie as it has a mild flavor and makes a remarkable stand-in for pasta in many traditional casserole recipes. It's called spaghetti squash for a reason, after all! Whether you are looking to increase your veggie intake, enjoy a gluten-free pasta alternative, eat fewer carbs, or simply wanting to use up the spaghetti squash you were gifted this fall - this recipe is for you! 

You can make substitutions to the recipe with different types of ground meat (eg. ground pork, beef, chicken, or turkey) and your favorite blend of cheese (eg. parmesan, mozzarella, cheddar, or light cheese like Laughing Cow). I recommend roasting the spaghetti squash ahead of time to streamline your prep time. 



  • 1 large spaghetti squash (1000g)

  • 1 teaspoon olive oil

  • 1 small onion, diced

  • 2 cloves of garlic, minced

  • 1 pound ground meat (I used turkey)

  • 1 jar (650mL) of pasta sauce (I used Classico Roasted Onion and Garlic)

  • 1 cup (220g) of light riccotta cheese

  • 1/2 cup (60g) parmesan cheese, grated

  • 6 Laughing Cow cheese wedges (or 1/2 cup shredded mozzarella) 


  1. Preheat the oven to 400F. Cut the squash in half, scoop out the seeds, and lay them cut side down in a roasting pan. Add an inch of water of water to the pan. Roast for 45-60 minutes or until soft when poked with a fork. Let cool. Drain the excess water off of the squash. (I like to complete this step ahead of time). 

  2. Heat the olive oil in a skillet. Add the minced garlic and onion. Cook until the onions are translucent. Next add your ground meat and cook until no longer pink. Add the full can of pasta sauce and bring to a simmer for 5-10 minutes.

  3. Shred the spaghetti squash with a fork. 

  4. Pour half of the meat sauce into your casserole dish. Add a layer of spaghetti squash. Next, add the ricotta cheese. Add the other half of your meat sauce and top with one more layer of spaghetti squash. Sprinkle a blend of your favorite cheese on the very top layer. I used parmesan and Laughing Cow cheese wedges - but mozzarella would be great too! 

  5. Cook for 25 minutes at 350F.


Yields: 6 Servings


Nutrition Facts

Calories:  330

Carbohydrates: 22g

Fibre: 4g

Protein: 32g

Fat: 14g


Looking for other spaghetti squash recipe? Try my favorite Buffalo Chicken "Spaghetti" Bake. 

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