Moroccan Chicken Meatballs with Spaghetti Squash

Serves 4 to 6 

Nutrition facts per serving (if 4 servings): 

Calories: 436; fat: 17g (saturated: 3g); carbohydrates: 45g; protein: 31g; fiber: 8g; sugar: 13g; sodium 930mg

(full nutrition labels at bottom of page)

The quick oats work beautifully as a binder for these meatballs. They are a healthier and gluten-free alternative to traditional breadcrumbs. Do not substitute old-fashioned oats for quick oats.  Either ground chicken or turkey can be used in the recipe. The 99 percent lean poultry will not yield very tasty meatballs. Look for a minimum of a 93 percent lean product. 

Cutting raw spaghetti squash can be difficult and dangerous. A quick stint in the microwave before cutting makes it much easier. For this recipe, we liked using extra-large shrimp (21-25 per pound) but other sizes work as well. You just need to adjust the cooking times.

•  1 medium-sized spaghetti squash (about 2½ pounds) 

• 2 tablespoons extra-virgin olive oil 

• 2 onions, minced

• Kosher salt and fresh ground pepper to taste

• 6 cloves garlic, minced

• 2 teaspoons garam masala

• 1½ teaspoon ground cinnamon

• 1 ½ teaspoon ground cumin

• 1½ teaspoon paprika 

• ¼-½  teaspoon cayenne pepper 

• ¾ cup quick oats 

• 2 tablespoons tomato paste

• 1 (14-oz) can diced tomatoes 

• 3 cups low-sodium chicken broth

• 1 small zucchini, grated on the large holes of a box grater. 

• 1 cup parsley or cilantro (or a combination of the two), chopped

• 1 large egg 

• 1 pound ground chicken or turkey (93 percent fat) 
  

With the rack in the middle position, heat the oven to 400 degrees. Pierce the squash five times with a paring knife and microwave whole until it softens slightly, about 4-6 minutes. When cool enough to handle, cut in half lengthwise and scoop out the seeds.  Place the squash halves, cut sides up on a rimmed baking sheet, and roast until tender enough to pierce with a paring knife with minimal resistance, about 30 minutes. When cool enough to handle, use a fork to scrape the flesh from the shells,

Meanwhile, heat the oil in a 12-inch skillet on medium until the oil is shimmering, add the onions and ¼ teaspoon salt and sauté until soft, about 5-7 minutes. Add the garlic and spices and cook until fragrant, about 1 minute. Remove half of the onion mixture to a bowl and stir in the oats. Let them cool. 

Add tomato paste to the skillet with the onions and cook until slightly darkened about 1 minute. Add diced tomatoes, half of the parsley or cilantro, and broth to the skillet and increase heat to medium-high and bring to a simmer. Lower heat to medium and simmer until the sauce begins to thicken about 10-12 minutes. Season sauce with salt and pepper to taste. 

While the sauce is simmering, make the meatballs. Place grated zucchini in a clean dish towel or several paper towels and squeeze the zucchini to extract the excess liquid. Add zucchini to the bowl with oatmeal and onions. Add egg, remaining herbs, ground chicken, 3/4 teaspoon salt, and 1⁄2 teaspoon ground black pepper. Using your hands thoroughly mix the meatball mixture. Wet your hands to prevent the meatball mixture from sticking and roll 16 golf-ball-sized balls (rinse hands and re-wet occasionally). Add the meatballs to the sauce, cover, and cook for 7 minutes, remove the lid, turn meatballs and continue to simmer uncovered until meatballs are cooked through and the sauce has thickened slightly about 10 more minutes. 

When ready to serve, reheat the spaghetti squash and serve  the sauce and meatballs over the squash.