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Update Your Spaghetti

Stephanie Ronco

Spaghetti Squash SpaghettiServes: 6 | Serving Size: 1 and 3/4 cupsBowl Ingredients:

  • 1 spaghetti squash
  • 8 ounces angel hair pasta
  • 3 cups pasta sauce
  • 12 lean turkey meatballs (recipe below)
  • 2 tablespoons freshly-grated Parmesan cheese
  • Fresh basil

Meatball Ingredients:

  • 1 pound lean ground turkey, very cold
  • 2 eggs
  • 2 tablespoons tomato paste
  • 1/4 cup Panko or plain bread crumbs
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1 tsp Italian seasoning
  • Dash paprika

Meatball Directions:

  1. Combine the turkey, eggs, tomato paste, bread crumbs and seasonings in a large mixing bowl and mix well.
  2. Form 12 balls and bake them on a nonstick pan in a 385-degree oven until they are cooked through, about 20 minutes.
  3. Remove from pan and place in heated pasta sauce.

Bowl Directions:

  1. Pierce a spaghetti squash in several places and remove any paper labels. Place the squash in the microwave for 3 minute intervals and cook for 6-9 minutes, until soft. Allow the squash to cool. Cut in half; remove and discard seeds. Scrape the rest of the squash into a bowl.
  2. Meanwhile, cook the angel hair according to package directions and drain. Heat the pasta sauce with the meatballs.
  3. Assemble the dish as pictured. Place the squash in the center, then surround it with the pasta, meatballs, and sauce. Top with Parmesan and basil and serve hot.

Nutrition Information:

  • Serves 6. Each serving has 412 calories, 5 g fat, 1 g saturated fat, 0 g trans fat, 72 mg cholesterol, 293 mg sodium, 73 g carbohydrate, 5 g dietary fiber, 10 g sugar, and 20 g protein.
  • Each serving also has 10% DV vitamin A, 8% DV vitamin C, 8% DV calcium, and 22% DV iron.

Chef's Tips:

  1. This clever recipes combines spaghetti squash with spaghetti to lower the calories and add more veggies to the dish. Spaghetti squash has only 31 calories per cup, while cooked spaghetti has 221 calories per cup! Together, they look very beautiful with this innovative presentation style.
  2. For the best presentation, form the cooked spaghetti squash into a ball at the center of the bowl. Surround it with the cooked pasta and sauce. Top the  whole thing with meatballs, then Parmesan cheese and a basil leaf or two.