Spaghetti squash and turkey meatballs

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation

Ingredients

1 spaghetti squash (about 1.25 kg/2 1/2 lbs)

250 g (8 oz) extra lean ground turkey or chicken

75 mL (1/3 cup) seasoned dry breadcrumbs

1 egg

750 mL (3 cups) no salt added chicken or sodium reduced vegetable broth

1 green onion, sliced or 15 mL (1 tbsp) chopped fresh parsley (optional)

1 small clove garlic, minced

30 mL (2 tbsp) grated Parmesan cheese

Spaghetti squash and turkey meatballs

These turkey meatballs are a great topping for spaghetti squash for a change from serving them with pasta. Serving the squash in some of the broth keeps it moist and flavourful.

Serves: 6

Difficulty Level: Intermediate

Prep time: 25 minutes

Cook time: 50 minutes

Total time: 75 minutes

Nutritional Information

per serving

(6 of 36 meatballs per serving; about 150 mL/2/3 cup of spaghetti squash; 125 mL/1/2 cup broth)

Calories: 158

Protein: 12 g

Total fat: 6 g

Saturated fat: 2 g

Cholesterol: 60 mg

Carbohydrate: 15 g

Fibre: 2 g

Sugar: 1 g

Sodium: 243 mg

Potassium: 337 mg

Instructions

Cut squash in half lengthwise and remove seeds. Place cut side down on parchment or foil lined baking pan and prick skin all over with a fork. Roast in 190°C (375°F) oven for about 45 minutes or until very tender when pierced with knife; set aside.

In bowl, stir together turkey, breadcrumbs and egg until firm. Using heaping teaspoonful (5 mL) roll into small balls; set aside.

In saucepan, bring broth, onion, if using and garlic to simmer and add meatballs. Cook, stirring gently for 5 minutes or until no longer pink inside. Using fork, scrape squash out of skin into long strands and divide among shallow bowls and ladle meatballs and broth over top to serve. Sprinkle with cheese before serving.

Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011.

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