Spaghetti Squash & Meatballs

[mos]

Spaghetti Squash & Meatballs
Spaghetti:1 spaghetti squash
Meatballs:
6 oz extra-lean ground beef
2 tb.

fat-free liquid egg substitute
1 tsp dried parsley
1/2 tsp chopped garlic
1/8 tsp each salt and black pepper
Sauce:
1/2 cup finely diced onion
1/2 cup finely diced carrot
1 tsp chopped garlic
1 1/2 cups canned crushed tomatoes
1/4 cup chopped fresh basil
2 tbs tomato paste
1 tsp Italian seasoning
1/4 tsp red pepper flakes, or more to taste
1/4 tsp ground cumin
4 tsp reduced-fat Parmesan-style grated topping
Preheat oven to 400 degrees.
Microwave squash for 3 to 4 min, until soft enough to cut.

Halve lengthwise. Scoop out and discard seeds. Fill a large baking pan with 1/2 inch water and place squash halves in the pan, cut sides down.

Bake until tender, about 40 minutes.
Spray a baking sheet with nonstick spray.
Thoroughly mix meatball ingredients in a large bowl. Evenly form into 6 meatballs and place on the baking sheet, evenly spaced. Bake until just cooked through, about 10 min.
Use a fork to scrape out squash strands.

Place in a strainer to drain excess moisture. Blot dry, if needed. Transfer to another large bowl and cover to keep warm.
Bring a medium pot sprayed with nonstick spray to medium-high heat.

Cook and stir onion and carrot until slightly softened, 6 to 8 min. Add garlic and cook until fragrant, 1 to 2 min. Add all remaining sauce ingredients except Parm-style topping.

Stir to combine. Add meatballs and bring sauce to a low boil. Reduce heat to low.

Gently stirring occasionally, simmer until veggies have softened and meatballs are hot, about 8 min.
Add sauce to spaghetti strands and stir to coat. Serve topped with meatballs and Parm-style topping! Serves 2

[Author]

Posts