This Week in Food: Spaghetti Squash with Turkey Meatballs

Each of us has met that odd duck that doesn't like chocolate or ice cream or even bacon.  These folks are out there and obviously in an extreme minority.  But think about this.  Have you ever met anyone that said they didn't like pasta?  I didn't think so.  We all love pasta and most of us eat way too much at a sitting.  I am here to help you get yo sketties on without any guilt.  Spaghetti squash, when cooked, shreds into spaghetti-like strands that mimic pasta.  This dish you see here is a full 8 ounces of spaghetti squash with three turkey meatballs.  A similar plate of spaghetti with meatballs would be on average 960 calories, 36 grams of fat and 1700 grams of sodium.*  The plate before you has 338 calories, 8.3 grams of fat and 1196 grams of sodium.  Sounds good?  Read on.

These turkey meatballs are moist and considering that you are using 99% lean ground turkey breast, that is saying a lot.  Cooking them in the sauce helps make them so, as does the addition of 4 ounces of fat free half and half to the mix.  The mixture will seem a tad loose for making balls, but trust me, they will tighten up as they cook.   The recipe makes more meatballs than you can cook in the sauce.  I fry off two or three patties with the left over mix that can used for a sandwich or treat for the cook.  The mixture can easily be adapted for stuffing peppers by adding a 3/4 cup of cooked rice.

This dinner is about sequence and timing.  First set your oven to 375°. You start the sauce, then you mix the meatball mixture while the marinara gets a head start.  Once you drop the balls into the sauce, you add the squash to the oven.  The squash, meatballs and sauce all take the same time to cook, 45 minutes.  Then is time to sit down and mangia.
* averaged from four major chain restaurant's published nutritional info

First the sauce.  I like my sauce a little chunky so I use a can of tomato puree and a can of diced.  The carrot was an addition I made tonight and is totally optional, but I liked it.  It adds a little sweetness and texture.

Easy Marinara
serves 7

Ingredients

• 1 Tbsp extra virgin olive oil
• 1 small onion, diced
• 1 medium carrot, grated (optional)
• 1 tsp salt
• 1/2 tsp fresh gound pepper
• 1 Tbs red pepper flakes
• 1.5 tsp dried oregano
• 5 cloves garlic, minced
• 1 35 oz. can of diced tomatoes
• 1 35 oz. can of tomato puree
• 5 large basil leaves, cut into thin ribbons (aka chiffonade)

Method

• Over medium high heat in a large pot, bring your oil to a shimmer and saute the next six ingredients (onion through pepper flakes) until the onions are translucent (about 5 minutes)
• Add in minced garlic and cook until fragrant
• Add the remaining ingredients and bring to a simmer.
• Reduce heat to medium-low and cover

Turkey Meatballs
serves 7 (about 21 meatballs)

Ingredients

• 1 package (20.8 oz.) of 99% lean ground turkey breast
• 2 large eggs, beaten
• 1/4 cup (about 1.25 oz.) of grated parmesan cheese and for God's sake, don't use the green can.  Use decent  cheese.  It's worth the extra money.
• 1/2 cup plain bread crumbs
• 1/2 cup fat free half and half
• 1/4 cup minced Italian flat leaf parsley
• 4 cloves of garlic, minced
• 1 tsp salt
• 1/2 tsp fresh ground pepper

Method 

• Combine all ingredients until well mixed
• Using a 1 Tbsp measure, spoon one by one into the marinara. You won't fit in the entire mixture.  Likely around 18 or so meatballs will fit in the sauce.
• Make patties with the remaining mixture and save for another time
• Do not stir your sauce for first 10 minutes, so the balls can set Otherwise they may break apart.
• Cook a total of 20 minutes covered, then remove the lid for the remaining 25 minutes, stirring occasionally

Spaghetti Squash

Method

• Slice your squash long wise and scoop out the pulp and seeds.  I keep grapefruit spoons on hand for items like this.  I seldom use them for grapefruit.  I always use them for squash and melons.
• On a cookie sheet lined with foil or parchment for easy clean up, place the two halves, flesh side down, into a 375° oven for 45 minutes
• Remove from oven and turn your squash flesh side up to cool for 10-12 minutes.
• Holding the squash with some folded paper towels as a heat shield, use a fork to gently remove the squash from the shell.  It should come out in long strands.  Go slow.
• Serve with sauce and meatballs with some grated parmesan cheese.

I hope you enjoy this meal as much as I did.  It reheats very well and the meatballs make a great sandwich.

Cya next time,
M

What I ate today and how I exercised:
Breakfast ~ Kashi Go Crisp cereal with almond milk
Lunch ~ Chicken sandwich on whole grain bread with mayo, lettuce and tomato
Mid-afternoon ~ Skinny Cinnamon Dolce latte
Dinner ~ Above is my actual dinner plate, plus a glass of sauvigion blanc.  Oh yeah.  I ate one of those extra meatball patties too.  And it rocked!
Exercise ~ none

* averaged from four major chain restaurant's published nutritional info