Spaghetti Squash & Meatballs

By cserumga

Per serving: 409 calories; 18 g fat ( 5 g sat , 6 g mono ); 74 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 32 g protein; 8 g fiber; 581 mg sodium; 1233 mg potassium.

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 3%-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

Preparation

Step 1

Halve squash lengthwise and scoop out the seeds. Place facedown 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.

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.

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 overmix). Using about 2 tablespoons each, form into 12 meatballs.

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.

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