David Kirsch's Turkey Meatballs with Spaghetti Squash Marinara
This combination of turkey, whole-grains and squash is sure to be a fall-favorite!
- 1 spaghetti squash
- 1 Vidalia onion
- 1 clove of garlic, minced
- 6 plum tomatoes, chopped
- 1/2 cup Pomi tomatoes, chopped
- 2 tablespoons low-sodium tomato paste
- 1/2 cup fresh basil leaves, chopped
- 3/4 pound lean ground turkey
- 1 egg white
- 2 tablespoons finely chopped shallots
- 1 tablespoon Dijon mustard
- 1 tablespoon freshly chopped parsley
- 1 teaspoon freshly chopped oregano
- 1/8 teaspoon ground black pepper
- 2 dashes hot pepper sauce
- Preheat the oven to 400 degrees F.
- Wrap the whole squash in foil. Place it on a baking sheet and bake 1 to 1 1/2 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 two to three minutes, until softened. Add the plum tomatoes, Pomi 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 eight meatballs.
- Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the meatballs and cook for four to five minutes, turning often, until browned all over. Pour the marinara sauce over the meatballs in the skillet. Cover and simmer for eight to 10 minutes, until the meatballs are cooked through.
- Cut the cooked spaghetti squash in half. Remove and discard the seeds. Scoop out three 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 mix.
Per serving: 434 kcal cal., 16 g fat (4 g sat. fat), 349 mg sodium, 6 g fiber, 17 g sugar, 37 g pro., 153 mg calcium, 5 mg iron. Percent Daily Values are based on a 2,000 calorie diet