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Roasted Spaghetti Squash with Meatballs

Makes: 6 servings Yield: about 30 meatballs, 4 cups spaghetti squash, 3 3/4 cups sauce
Prep 30 mins Stand 20 mins Bake 400° 50 mins
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 - 1/3  cup  grated Parmesan cheese
  •  Snipped fresh basil (optional)
Directions

1. Preheat oven to 400 degrees F. Lightly coat inside of the 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; heat 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 (160 degrees F).*

4. Serve meatballs and sauce over squash. Top with grated Parmesan cheese. If desired, sprinkle with basil.

From the Test Kitchen*Tip:
  • The internal color of a meatball is not a reliable doneness indicator. A beef meatball cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a meatball, insert an instant-read thermometer into the center of the meatball.
Nutrition Facts (Roasted Spaghetti Squash with Meatballs)
  • Servings Per Recipe 6,
  • cal. (kcal) 281,
  • Fat, total (g) 8,
  • chol. (mg) 75,
  • sat. fat (g) 3,
  • carb. (g) 32,
  • Monosaturated fat (g) 1,
  • Polyunsaturated fat (g) 1,
  • fiber (g) 6,
  • sugar (g) 13,
  • pro. (g) 22,
  • vit. A (IU) 1506,
  • vit. C (mg) 38,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 3,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 32,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 809,
  • Potassium (mg) 297,
  • calcium (mg) 141,
  • iron (mg) 4,
  • Mark as Free Exchange () 0,
  • Percent Daily Values are based on a 2,000 calorie diet

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