‘Spaghetti and Meatballs’

by Eva Katz©

Serves 6

Nutrition per serving –  calories: 377

fat: 14 g (saturated: 4g, unsaturated: 9g), carbohydrates: 42g, protein: 26g, fiber: 9g, sugar: 12g

A ¼ cup plain yogurt thinned with ¼  cup milk can be substituted for the buttermilk. Cutting a raw spaghetti squash in half can be difficult and dangerous, a quick stint in the microwave before cutting eases matters.

Meatballs and Spaghetti Squash

1 medium spaghetti squash (about 4 pounds)

½ cup buttermilk

1 large egg

1/2 cup quick oats

¾ pound ground turkey (93% lean)

6 ounces fresh turkey sausage, remove from casing

½ cup freshly grated Parmesan cheese (1 ounce)

1 clove garlic, minced

1/2 teaspoon salt

¼ teaspoon ground black pepper

2 cups chopped spinach

Sauce

1 tablespoon extra-virgin olive oil

½ cup grated or finely minced onion

2 garlic cloves, minced

1/8 teaspoon red pepper flakes

¾ teaspoon dried oregano

1 (28-ounce) cans crushed tomatoes

1 (14.5 ounce) can diced tomatoes

Salt and pepper

1/4 cup chopped fresh basil

Grated Parmesan cheese

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 5-7 minutes. When cool enough to handle, cut in half lengthwise and scoop out the seeds.

Place the squash halves, cut sides down on a large rimmed baking sheet and roast until tender enough to pierce with a paring knife with minimal resistance, about 30-35 minutes. When cool enough to handle, use a fork to scrape the flesh from the shells. You will need 8 cups.

Meanwhile, whisk buttermilk and egg together in a large bowl. Stir in oats and let sit for a couple of minutes. Add remaining meatball ingredients and mix until thoroughly combined. Form ¼ cup of the mixture into 2-inch round meatballs. Place them on baking sheet. You should get about 12 meatballs. Refrigerate while preparing the sauce.

Meanwhile, heat olive oil in Dutch oven over medium heat until shimmering. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic, red pepper flakes, and oregano and cook, until fragrant, about 30 seconds. Stir in the crushed tomatoes, diced tomatoes, and ½ cup water. Increase heat to high and bring to a boil. Season to taste with salt and pepper. Carefully transfer meatballs to sauce and lower heat to maintain a gentle simmer until the sauce has thickened and meatballs are tender about 30 minutes. Add basil.

Toss several large spoonful’s sauce (without the meatballs) to the spaghetti squash and toss to combine. Divide squash among individual bowls and top with tomatoes sauce and meatballs. Serve with parmesan cheese.

For a more traditional take on spaghetti and meatballs, use 12 oz of whole wheat spaghetti in place of the squash. This option is higher in carbs and lower in fiber. (Nutrition per serving – calories: 482, fat: 13g, carbohydrates: 64g, protein: 33g, fiber: 5g)