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Spaghetti (squash) and Meatballs

Spaghetti and Meatballs

Spaghetti squash is one of our favorites in the MRC kitchen because it's delicious, healthy, and a perfect pasta swap. This versatile squash is also great served with a bit of garlic, olive oil, and parmesan cheese, but today we eat Italian! 

This miraculous "noodle" has only 40 calories and 8 grams of carbs per cup, versus traditional pasta with 200 calories and 40 grams of carbs. It can be cooked in the microwave or baked in the oven, just be careful when splitting your cooked squash; it's super hot inside!

 

Cooking Spaghetti Squash

1. Bake squash in the oven at 350 degrees for 30-45 minutes, or until squash is soft to the touch. The skin should be soft, so it's easier to cut in half lengthwise!

2. Cut the squash into two even halves. Caution; it's hot!

3. Remove seeds and toss (or save for another use).

4. Using a fork, loosen the spaghetti "noodles" from the skin—voila, you have spaghetti. It looks like you are pulling pasta from a shell, super cool! Divide noodles into two servings, each serving approx 4 ounces. 

 

Meatballs and Marinara

4 oz. lean ground turkey breast (chicken or lean ground beef)

8 oz tomatoes, diced or pureed

2 oz. grated fresh parmesan cheese

2 tsp. garlic powder

2 -4 tsp. Italian seasoning

1/4 tsp. pepper

1 Tbsp. fresh chopped parsley (or flakes)

Mix all ingredients, except 1 oz parmesan cheese and tomatoes. Roll mixture into meatballs. In a skillet sprayed with cooking spray, brown meatballs. Add water or low sodium chicken broth as needed to keep meatballs moist. Cover and cook until done. While meatballs are cooking, puree or dice, depending on the consistency you prefer, 8 oz. tomatoes and season with 1 tsp Italian seasoning. When meatballs are done add tomato sauce and warm through. Top spaghetti squash with meatballs and marinara.  

For 1 serving measure 4 oz. cooked spaghetti squash. Top with half the meatballs and tomato marinara. Sprinkle with remaining 1/2 oz parmesan cheese.

 

Servings Size: 2    

Replace: 4 oz. protein and  1 serving vegetables

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