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With this spaghetti squash and meatballs recipe, you can reduce the carbohydrates and increase the vegetable servings by skipping pasta and serving the Italian-seasoned turkey meatballs and quick, homemade marinara sauce over thin strands of cooked spaghetti squash instead. Cooking the squash first in the microwave and then in a skillet to cook off the extra moisture, gives the squash a more spaghetti-like texture.

Source: EatingWell Magazine, January/February 2014

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Halve squash lengthwise and scoop out the seeds. Place facedown in a microwave-safe dish; add water. Microwave, uncovered, on High until the flesh can be easily scraped with a fork, 10 to 15 minutes.

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  • Heat 1 tablespoon oil in a large skillet over medium-high heat. Scrape the squash flesh into the skillet and cook, stirring occasionally, until the moisture is evaporated and the squash is beginning to brown, 5 to 10 minutes. Stir in 1/4 cup parsley. Remove from heat, cover and let stand.

  • Meanwhile, combine the remaining 1/4 cup parsley, 1/4 cup Parmesan, 1/2 teaspoon Italian seasoning, onion powder, 1/4 teaspoon salt and pepper in a medium bowl. Add turkey; gently mix to combine (do not overmix). Using about 2 tablespoons each, form into 12 meatballs.

  • Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the meatballs, reduce heat to medium and cook, turning occasionally, until browned all over, 4 to 6 minutes. Push the meatballs to the side of the pan, add garlic and cook, stirring, for 1 minute. Add tomatoes, crushed red pepper to taste, the remaining 3/4 teaspoon Italian seasoning and 1/4 teaspoon salt; stir to coat the meatballs. Bring to a simmer, cover and cook, stirring occasionally, until the meatballs are cooked through, 10 to 12 minutes more.

  • Serve the sauce and meatballs over the squash, sprinkled with the remaining 1/4 cup Parmesan.

Nutrition Facts

3/4 cup squash, 3/4 cup sauce & 3 meatballs
408 calories; protein 30.5g; carbohydrates 32g; dietary fiber 7.9g; sugars 14g; fat 17.7g; saturated fat 4.7g; cholesterol 73.6mg; vitamin a iu 2727.9IU; vitamin c 32.9mg; folate 36.3mcg; calcium 169.6mg; iron 7mg; magnesium 41.6mg; potassium 1239mg; sodium 608.2mg; thiamin 0.1mg.

1 starch, 2 vegetable, 1/2 lean meat, 3 medium-fat meat, 1 1/2 fat

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