Spaghetti & Meatballs
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1 spaghetti squash (about 4.5 lbs.) 6 oz lean ground beef1 egg white1 tsp. dried parsley1/8 ts. each salt and black pepper1/2 medium onion, minced1 carrot, diced 2 clove garlic, minced1 1/2 cups canned no sodium added crushed tomatoes1/4 cup chopped fresh basil2 Tbsp no sodium added tomato paste1 tsp Italian seasoning1/4 tsp red pepper flakes, or more to taste1/4 tsp ground cumin4 tsp Parmesan cheese, shredded
1. Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray and set aside.
2. Microwave squash 3 - 4 minutes, until just soft enough to cut. Once cool enough to handle, cut squash in half lengthwise. Scoop out and discard seeds.
3. To a very large baking pan, add 1/2 inch water and squash halves, cut sides down. Bake 40 minutes or until the insides are tender.
4. In a large bowl, combine beef, egg white, parsley, salt & pepper and 1 clove minced garlic and mix well. Evenly form into 6 meatballs and place on the prepared baking sheet.
5. Bake for 10 minutes or until cooked through. Set aside.
6. Once squash is cool enough to handle, use a fork to scrape out 4 cups of the strands and transfer to a strainer to remove excess moisture. Transfer to a large bowl, cover to keep warm, and set aside.
7. Bring a pot to medium-high heat on the stove. Add onion and carrot; stirring occasionally, cook until slightly softened, 6 - 8 minutes. Add garlic and cook until fragrant, 1 - 2 minutes. Add basil, tomato paste, crushed tomatoes, red pepper flakes and cumin; stir to combine.
8. Add meatballs and bring sauce to a low boil. Reduce heat to low. Gently stirring occasionally, simmer until veggies have completely softened and meatballs are hot, about 8 minutes.
9. To serve, evenly distribute strained squash strands between 2 large plates or bowls. Top each with 3 meatballs, half of the sauce, and 2 tsp Parmesan cheese.
Serving Size: Makes 2 servings
2. Microwave squash 3 - 4 minutes, until just soft enough to cut. Once cool enough to handle, cut squash in half lengthwise. Scoop out and discard seeds.
3. To a very large baking pan, add 1/2 inch water and squash halves, cut sides down. Bake 40 minutes or until the insides are tender.
4. In a large bowl, combine beef, egg white, parsley, salt & pepper and 1 clove minced garlic and mix well. Evenly form into 6 meatballs and place on the prepared baking sheet.
5. Bake for 10 minutes or until cooked through. Set aside.
6. Once squash is cool enough to handle, use a fork to scrape out 4 cups of the strands and transfer to a strainer to remove excess moisture. Transfer to a large bowl, cover to keep warm, and set aside.
7. Bring a pot to medium-high heat on the stove. Add onion and carrot; stirring occasionally, cook until slightly softened, 6 - 8 minutes. Add garlic and cook until fragrant, 1 - 2 minutes. Add basil, tomato paste, crushed tomatoes, red pepper flakes and cumin; stir to combine.
8. Add meatballs and bring sauce to a low boil. Reduce heat to low. Gently stirring occasionally, simmer until veggies have completely softened and meatballs are hot, about 8 minutes.
9. To serve, evenly distribute strained squash strands between 2 large plates or bowls. Top each with 3 meatballs, half of the sauce, and 2 tsp Parmesan cheese.
Serving Size: Makes 2 servings
Nutritional Info Amount Per Serving
- Calories: 355.8
- Total Fat: 8.0 g
- Cholesterol: 51.1 mg
- Sodium: 706.5 mg
- Total Carbs: 45.8 g
- Dietary Fiber: 14.0 g
- Protein: 65.5 g
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