Spaghetti Squash and Meatballs

Spaghetti Squash and Meatballs

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From: Diabetic Living Magazine

Looking for a pasta that's lower in carbohydrates? Look no further than spaghetti squash. Mix it with homemade meatballs and lower-sodium pasta sauce, and you will quickly love this healthy swap.

Ingredients 4 servings

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Original recipe yields 4 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 1 2½ to 3-pound spaghetti squash, halved crosswise and seeded
  • 2 teaspoons olive oil
  • 1 cup chopped fresh cremini or button mushrooms
  • ½ cup chopped onion
  • ½ cup finely chopped red sweet pepper
  • 1 teaspoon dried Italian seasoning, crushed
  • ¼ teaspoon black pepper
  • ⅛ teaspoon salt
  • ⅓ cup fine dry whole wheat bread crumbs
  • ¼ cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
  • 12 ounces 90% lean ground beef
  • 1¾ cups lower-sodium pasta sauce, such as Prego® Heart Smart Traditional
  • Shaved Parmesan cheese and/or shredded fresh basil (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 400°F. Line a 2-qt. rectangular baking dish with foil or parchment paper. Place squash halves, cut sides down, in the prepared dish. Bake 30 minutes.
  2. Meanwhile, for meatballs, in a large oven-going skillet heat oil over medium. Add mushrooms, onion, and sweet pepper; cook 5 minutes or until tender, stirring occasionally. Stir in Italian seasoning, black pepper, and salt. Transfer mixture to a large bowl. Stir in bread crumbs and egg. Add ground beef; mix well. Shape into 16 meatballs and place in same oven-going skillet.
  3. Place skillet in oven alongside squash. Bake 15 to 20 minutes more or until squash is tender and meatballs are cooked through (160°F). Drain off any fat from meatballs.
  4. Cool squash in baking dish on a wire rack 10 minutes. Using a fork, scrape squash strands into a large bowl. Cover and keep warm.
  5. Add pasta sauce to meatballs in skillet. Cook and stir over medium until sauce is heated through. Serve meatball mixture over squash and, if desired, sprinkle with cheese and/or basil.

Nutrition information

  • Serving size: 1 cup squash, 4 meatballs, and ½ cup sauce
  • Per serving: 360 calories; 14 g fat(4 g sat); 6 g fiber; 35 g carbohydrates; 24 g protein; 46 mcg folate; 55 mg cholesterol; 17 g sugars; 1,451 IU vitamin A; 31 mg vitamin C; 106 mg calcium; 4 mg iron; 600 mg sodium; 1,002 mg potassium
  • Nutrition Bonus: Vitamin C (52% daily value), Vitamin A (29% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 fat, 2 lean protein, 2 starch, 1 vegetable

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