Roasted Spaghetti Squash with Meatballs

Roasted Spaghetti Squash with Meatballs Enlarge Image
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Makes:
6 servings
Serving Size:
5 meatballs, 2/3 cup spaghetti squash, 2/3 cup sauce
Yields:
about 30 meatballs, 3-3/4 cups sauce, 4 cups spaghetti squash
Prep:
50 mins
Bake:
50 mins 400°F
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Roasted Spaghetti Squash with Meatballs

Ingredients
1
3 pound spaghetti squash, halved and seeded
 
Nonstick cooking spray
1/3
cup bulgur
1/2
cup boiling water
1
egg, lightly beaten
1
pound 93% lean ground beef
2
cloves garlic, minced
1
tablespoon dried Italian seasoning, crushed
3
14 1/2 ounce cans fire-roasted crushed tomatoes, undrained
1
teaspoon sugar
1
teaspoon crushed red pepper (optional)
1/2
teaspoon salt
1/4
cup grated Parmesan cheese
 
Snipped fresh basil (optional)

Directions

  1. Preheat oven to 400 degrees F. Lightly coat inside of spaghetti squash with cooking spray. Place squash halves, cut sides down, on a 15x10x1-inch baking pan. Bake about 50 minutes or until squash is soft. Let cool slightly. Use a fork to separate the strands of squash.
  2. Meanwhile, for meatballs, place bulgur in a large bowl. Pour the boiling water over bulgur; let stand about 20 minutes or until most of the water is absorbed. Add egg, ground beef, garlic, and 1 teaspoon of the Italian seasoning. Mix to combine. Shape into 1-inch meatballs.
  3. Lightly coat a very large skillet with cooking spray. Preheat skillet over medium-high heat. Add meatballs to hot skillet; cook until browned, turning occasionally to brown evenly. Add tomatoes, sugar, crushed red pepper (if desired), the salt, and the remaining 2 teaspoons Italian seasoning. Bring to boiling; reduce heat. Simmer, uncovered, for 7 to 10 minutes or until sauce starts to thicken and meatballs are cooked through.
  4. Serve meatballs and sauce over squash. Top with grated Parmesan cheese. If desired, sprinkle with basil.

From the Test Kitchen

Typical Spaghetti and Meatballs: 920 calories, 36 g fat (Olive Garden)

Nutrition Facts

(Roasted Spaghetti Squash with Meatballs)
    Per serving:
  • 281 kcal cal.,
  • 8 g fat
  • (3 g sat. fat,
  • 1 g polyunsaturated fat,
  • 1 g monounsatured fat),
  • 75 mg chol.,
  • 809 mg sodium,
  • 32 g carb.,
  • 6 g fiber,
  • 13 g sugar,
  • 22 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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