Spaghetti Squash & Meatballs- Dean - WI

Skip to Content



Start here...

on the path to full health and well-being.

Spaghetti Squash & Meatballs


Yield: 4 servings

Ingredients:
1 3-pound spaghetti squash
2 tablespoons water
2 tablespoons extra-virgin olive oil, divided
1/2 cup chopped fresh parsley, divided
1/2 cup finely shredded Parmesan cheese, divided
1 1/4 teaspoons Italian seasoning, divided
1/2 teaspoon onion powder
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper
1 pound 93%-lean ground turkey
4 large cloves garlic, minced
1 28-ounce can no-salt-added crushed tomatoes
1/4-1/2 teaspoon crushed red pepper

Directions:
1. Halve squash lengthwise and scoop out the seeds. Place face down 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.

2. 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.

3. 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 over mix). Using about 2 tablespoons each, form into 12 meatballs.

4. 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.

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

Nutrition Facts (per serving):
Calories: 409
Fat: 18 g (5 g sat, 6 g mono)
Cholesterol: 74 mg
Carbohydrates: 31 g
Protein: 32 g
Fiber: 8 g
Sodium: 581 mg
Potassium: 1233 mg

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

From EatingWell: January/February 2014

Kid-tested Recipes

Looking for a quick and easy way to get your kids to eat healthy food... while keeping the smiles on their faces?

Visit our Time for Kids Kid-tested Recipes section for recipes are quick, healthy and most importantly, kid approved!

Related Services

Looking for assistance with your diet and eating habits? Check out the services of:

Comprehensive Weight Management

Diabetes Management

Mental Health

Nutrition Services

  • Facebook
  • YouTube
  • LinkedIn
  • Twitter
  • Connect with us on Instagram

© 2017 SSM Health Dean Medical Group / Dean Health Plan, Inc. | All rights reserved.

A Member of SSM Health

SSM Health and the infinity symbol are trademarks of SSM Health and its affiliates.