"Spaghetti" and Meatballs

"Spaghetti" and Meatballs
Source: Guilt-Free Comfort Favorites. Recipe Credit: . Photo Credit: Victoria Krog and Kelly Rusin.
Summary


Spaghetti squash has a fraction of the carbs and calories of regular spaghetti, making this revamped childhood favorite a hearty meal you can enjoy any day of the week!

Find this recipe in our cookbook Guilt-Free Comfort Favorites from the Mr. Food Test Kitchen. To order directly from the American Diabetes Association, click here.

  • Prep time
    25 min
  • Cook time
    50 min
  • Servings
    4 Servings
  • Serving size
    2 meatballs, 1 cup spaghetti squash, and 1/2 cup sauce
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    2 meatballs, 1 cup spaghetti squash, and 1/2 cup sauce
  • Amount per serving Calories 320

  • Total Fat 11g
    • Saturated Fat 4g
    • Trans Fat 11g
  • Cholesterol 125mg
  • Sodium 270mg
  • Total Carbohydrate 25g
    • Dietary Fiber 4g
    • Total Sugars 9g
  • Protein 29g
  • Potassium 930mg
  • Phosphorus 340mg

Choices/Exchanges: 1 Starch, 2 Nonstarchy vegetable, 3 Lean protein, 1 Fat

Ingredients

Ingredients

  • small spaghetti squash
    1
  • very lean ground beef (95% lean)
    1 lbs
  • plain bread crumbs
    1/4 cup
  • grated, reduced-fat Parmesan cheese (divided)
    3 tbsp
  • water (plus extra for cooking squash, divided)
    3/4 cup
  • chopped fresh parsley
    2 tbsp
  • egg(s)
    1
  • garlic powder
    1 tsp
  • black pepper
    1/2 tsp
  • low-sodium spaghetti sauce
    2 cup
Directions

Directions

  1. Fill a soup pot with 1 inch water and place whole squash in water. Bring to a boil over high heat, cover, and cook 25 to 30 minutes, or until tender when pierced with a knife. Remove squash to a cutting board and allow to cool slightly. Cut squash in half lengthwise; remove and discard seeds with a spoon. Scrape inside of squash with a fork, shredding into noodle-like strands. Cover to keep warm.

  2. Meanwhile, in a large bowl, combine ground beef, bread crumbs, 2 tablespoons Parmesan cheese, 1/4 cup water, the parsley, egg, garlic powder, and pepper; gently mix until well combined. Form mixture into 8 equal-sized meatballs.

  3. Coat a large skillet with cooking spray. Cook meatballs over medium heat 8 to 10 minutes or until browned, turning them occasionally. Add spaghetti sauce and remaining 1/2 cup water. Cover and cook 10 to 15 minutes or until meatballs are no longer pink in center.

  4. Serve the spaghetti squash topped with sauce and meatballs. Sprinkle with remaining 1 tablespoon Parmesan cheese just before serving.

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