Tuesday, April 22, 2014

Spaghetti Squash Spaghetti & Pesto Turkey Meatballs



Number of Servings: 4

Nutrition Per Serving:
260 calories
11.8g fat
23g carbs
17.5g protein


What you will need:

Pesto Turkey Meatballs

1 1/4 lb Extra-lean ground turkey breast
1 yellow onion, chopped
2 tbsp. pesto sauce
1 large egg
1/3 cup Ian's Whole Wheat Panko Breadcrumbs
1/2 tbsp. dried parsley
1/2 tbsp. dried basil
2 cloves garlic, minced
1/2 tsp. garlic powder
Salt & pepper, to taste

Spaghetti Sauce

1 (15 oz) can Hunt's No Salt Added Diced Tomatoes- Basil, Garlic, & Oregano
2 tbsp. pesto sauce
2 cloves garlic, minced
1/2 tsp. red pepper flakes
1 yellow onion, chopped
1/4 tsp. dried basil

Spaghetti Squash:

1- 3lb. spaghetti squash, approximately 3 cups cooked
1/4 cup Lowfat 1% Milkfat cottage cheese
1/8 tsp. basil
1/4 tsp. onion powder
1/4 tsp. garlic powder
2 tbsp. feta cheese
Salt & pepper, to taste

Garnishments:
1 cup Go Veggie! Mozzarella Shreds, or cheese of choice*
Dash of dried basil

Directions:

Meatballs: Preheat the oven to 375 degrees F and line a baking sheet with parchment paper. Place a non-stick pan over medium heat. Once heated, spray with non-stick cooking spray and add the chopped onion for both the meatballs and the sauce. Saute until the onion has caramelized and then divide. While the onion is sauteing, combine all ingredients for the meatballs into a mixing bowl and mix together thoroughly, adding in half the sauteed onion when done. It may be easier to mix together with your bare hands. Using a tablespoon serving spoon, roll out approximately 38 meatballs and place onto the baking sheet evenly apart. Bake 12-15 minutes. 
Squash: 
Microwave: Cut the squash in half lengthwise with a sharp knife. Be cautious and take your time. Scoop out and discard the seeds. Place the squash halves cut side down in an oven-safe dish (I used a clear, square Pyrex baking dish). Fill with 1 to 1 1/2 cups of water.Cook for 10-18 minutes. Time will be dependent on the size of your squash and your microwave. The shell should be soft when you squeeze it.  Let stand 5 minutes or so, as the rind will be very hot!
Oven: Preheat oven to 375 degrees F. Cut the squash in half lengthwise with a sharp knife. Be cautious and take your time. Scoop out and discard the seeds. Place the squash halves cut side down in an oven-safe dish (I used a clear, square Pyrex baking dish). Fill with 1 to 1 1/2 cups of water. Bake for 45-55 minutes, or until the outside is soft when you squeeze it. Remove from the oven and let stand for 5-10 minutes, or until it is cool to the touch.
Sauce: Place a medium saucepan over medium heat and combine all ingredients for the sauce, stirring to combine. Allow the sauce to come to a slight boil and then lower to a simmer. 

Once the meatballs are done, remove from the oven and set aside, leaving the oven at 400 degrees F. Fork out the inside of the spaghetti squash, saving the shell, and place the squash into a strainer to remove some of the moisture. Once strained, place the squash into a mixing bowl. In a separate bowl, combine the cottage cheese, basil, onion powder, garlic powder, and feta cheese. Season with salt and pepper, to taste, if desired. Stir in with the spaghetti squash and mix well. Place both shells into a baking dish, side by side. Evenly divide the squash mixture between both shells. Layer each one with the sauce, six pesto meatballs, 1/2 cup mozzarella cheese, and dried basil, to taste. Bake for 10-15 minutes, or until the cheese has melted. Once the cheese has melted, turn the broiler on low to brown the cheese, if desired. Keep an eye on it. It will not take long to brown. Enjoy!

*I prefer to use non-dairy cheese, but feel free to use regular dairy cheese.
Go-Veggie Breakdown (for 1 cup): 270 cals, 18g fat, 21g carbs, 3g protein