Turkey Meatballs with Spaghetti Squash Marinara
Nutrition Score per serving
421 calories
28% fat (13 g; 3 g saturated)
31% carbs (33 g)
41% protein (43 g)
5 g fiber
165 mg calcium
5 mg iron
572 mg sodium
Serves: 2
Prep Time: 5 minutes
Cook Time: 1 hour 30 minutes
Ingredients
| 1 | spaghetti squash (4-5 pounds) | |
| 1 | vidalia onion, chopped | |
| 1 | clv | garlic, minced |
| 6 | plum tomatoes, chopped | |
| 1⁄2 | c | crushed tomato |
| 2 | T | low-sodium tomato paste |
| 1⁄2 | c | fresh basil leaves, finely chopped |
| 3⁄4 | lb | lean ground turkey |
| 1 | egg white | |
| 2 | T | finely chopped shallots |
| 1 | T | Dijon mustard |
| 1 | T | chopped fresh parsley |
| 1 | t | chopped fresh oregano |
| 1⁄8 | t | freshly ground black pepper |
| 2⁄3 | dashes hot pepper sauce |
Instructions
Preheat the oven to 400 F. Wrap the whole squash in foil. Place it on a baking sheet and bake for 1 to 1 hours, until tender when pierced with a fork, turning the squash over halfway through cooking. Set aside to cool.
Heat a medium nonstick skillet over medium heat and coat with cooking spray. Add the onions and garlic and cook for 2 to 3 minutes, until softened. Add the plum tomatoes, crushed tomatoes, tomato paste, and basil. Simmer gently for 15 minutes. Set aside.
In a medium bowl, combine the turkey, egg white, shallots, mustard, parsley, oregano, pepper, and hot-pepper sauce. Mix gently and shape into 8 meatballs.
Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the meatballs and cook for 4 to 5 minutes, turning often, until browned all over. Pour the tomato sauce that you set aside previously over the meatballs in the skillet. Cover and simmer for 8 to 10 minutes, until the meatballs are cooked through.
Cut the cooked spaghetti squash in half. Remove and discard the seeds. Scoop out 3 cups of squash from the shell. (Reserve the remaining squash for future use). Arrange the squash on a serving platter and top with the meatball-marinara sauce mixture.
Variation:
Replace the turkey with ground buffalo meat for a higher protein, richer tasting meatball. Buffalo is leaner and has a much bolder flavor than turkey. Cook the buffalo meatballs for 6 to 8 minutes to be sure they're fully browned.
Heat a medium nonstick skillet over medium heat and coat with cooking spray. Add the onions and garlic and cook for 2 to 3 minutes, until softened. Add the plum tomatoes, crushed tomatoes, tomato paste, and basil. Simmer gently for 15 minutes. Set aside.
In a medium bowl, combine the turkey, egg white, shallots, mustard, parsley, oregano, pepper, and hot-pepper sauce. Mix gently and shape into 8 meatballs.
Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the meatballs and cook for 4 to 5 minutes, turning often, until browned all over. Pour the tomato sauce that you set aside previously over the meatballs in the skillet. Cover and simmer for 8 to 10 minutes, until the meatballs are cooked through.
Cut the cooked spaghetti squash in half. Remove and discard the seeds. Scoop out 3 cups of squash from the shell. (Reserve the remaining squash for future use). Arrange the squash on a serving platter and top with the meatball-marinara sauce mixture.
Variation:
Replace the turkey with ground buffalo meat for a higher protein, richer tasting meatball. Buffalo is leaner and has a much bolder flavor than turkey. Cook the buffalo meatballs for 6 to 8 minutes to be sure they're fully browned.
