Spaghetti Squash and Meatballs

Spaghetti Squash and Meatballs

Published January 31, 2013 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 90 min

Prep Time: 25 min | Cook Time: 60 min

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Substitute traditional pasta (and the carbs that come with it) for this delicious alternative that goes perfectly with turkey meatballs.

Nutrition Facts
Serving size: 1 cup squash, 4 meatballs, 1 cup sauce
Calories per serving: 392
Total Fat 18.8g 29%
Cholesterol 84mg 28%
Sodium 459mg 19%

Ingredients

  • 1 (3 lb.) spaghetti squash
  • 1 lb. lean ground turkey
  • 3 Tbsp. chopped fresh parsley
  • 1/4 cup egg substitute
  • 1/4 cup whole-wheat breadcrumbs
  • 1 tsp. crushed red pepper flakes
  • 1 tsp. salt-free Italian seasoning
  • 1/2 tsp. salt
  • 3/4 cup chopped onion
  • 3/4 cup chopped red bell pepper
  • 2 cloves garlic, minced
  • 3 large tomatoes, chopped
  • 2 Tbsp. olive oil
  • 1/2 cup white wine
  • 3 Tbsp. chopped fresh basil

Step by Step:

  1. Preheat oven to 450°F.
  2. Cut squash in half lengthwise; remove and discard seeds. Place in a lightly greased roasting pan. Add water to depth of 1/2-inch.
  3. Bake for 45 minutes or until tender. Let cool slightly and scrape pulp from squash into a mixing bowl using a fork.
  4. Stir together ground turkey and next 6 ingredients in a large mixing bowl. Form into 16 (about 1 3/4-inch) meatballs. Place on a wire rack fitted over a foil-lined jelly-roll pan. Bake at 450° for 15 minutes, or until done.
  5. Cook onion and next 3 ingredients in hot oil in a large skillet for 15 minutes, or until tender. Stir in wine and simmer for 10 minutes. Stir in basil and cooked meatballs. Serve over spaghetti squash.
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