Spaghetti Squash & Meatballs Recipe: A Delicious and Healthy Alternative

When it comes to comfort food, spaghetti and meatballs is a classic favorite. However, traditional pasta dishes can be heavy and high in carbohydrates. If you’re looking for a healthier alternative that doesn’t compromise on taste, look no further than spaghetti squash and meatballs. This recipe offers a nutritious twist on a beloved dish, providing a satisfying meal that is both delicious and good for you.

The Benefits of Spaghetti Squash

Spaghetti squash is a versatile vegetable that serves as an excellent substitute for pasta. It is low in calories and carbohydrates, making it a great option for those watching their weight or following a low-carb diet. Additionally, spaghetti squash is rich in vitamins and minerals, including vitamin C, vitamin A, potassium, and fiber.

One of the standout features of spaghetti squash is its unique texture. When cooked, the flesh of the squash separates into long strands that resemble spaghetti noodles. This makes it an ideal base for a variety of pasta dishes, including spaghetti and meatballs.

How to Prepare Spaghetti Squash

Preparing spaghetti squash is relatively simple. Follow these steps to enjoy this nutritious vegetable:

1. Preheat your oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds and pulp.
3. Brush the cut sides of the squash with olive oil and season with salt and pepper.
4. Place the squash halves cut-side down on a baking sheet lined with parchment paper.
5. Bake for 40-50 minutes, or until the flesh is tender and easily separates into strands with a fork.
6. Once cooked, use a fork to scrape the flesh of the squash into spaghetti-like strands.

Now that you know how to prepare spaghetti squash, let’s move on to the star of the dish – the meatballs!

Delicious and Flavorful Meatballs

Meatballs are a staple in Italian cuisine, and they pair perfectly with spaghetti squash. By using lean ground meat and incorporating flavorful ingredients, you can create meatballs that are both delicious and healthy.

Here’s a simple recipe for mouthwatering meatballs:

Ingredients:

• 1 pound (450g) lean ground beef or turkey
• 1/2 cup breadcrumbs (you can use gluten-free breadcrumbs if desired)
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup finely chopped onion
• 2 cloves garlic, minced
• 1 large egg, lightly beaten
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. In a large bowl, combine all the ingredients and mix well.
2. Shape the mixture into meatballs, about 1 inch in diameter.
3. Heat a tablespoon of olive oil in a skillet over medium heat.
4. Add the meatballs to the skillet and cook until browned on all sides, about 8-10 minutes.
5. Once the meatballs are cooked, you can add them to your spaghetti squash or serve them on the side.

Now that you have your spaghetti squash and meatballs ready, it’s time to bring it all together with a delicious sauce.

A Flavorful Sauce to Complete the Dish

A good sauce can elevate any pasta dish, and spaghetti squash is no exception. While you can use your favorite marinara sauce, we recommend a homemade tomato sauce for a fresh and flavorful touch.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 can (14 ounces) crushed tomatoes
• 1 can (6 ounces) tomato paste
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional, for a spicy kick)

Instructions:

1. In a large saucepan, heat the olive oil over medium heat.
2. Add the onion and garlic, and sauté until softened and fragrant.
3. Stir in the crushed tomatoes, tomato paste, basil, oregano, salt, black pepper, and red pepper flakes (if using).
4. Simmer the sauce for 15-20 minutes, stirring occasionally.
5. Taste and adjust the seasoning as needed.
6. Pour the sauce over your spaghetti squash and meatballs, and toss to combine.

Now that your spaghetti squash and meatballs are coated in a delicious sauce, it’s time to dig in and enjoy!

Summary

Spaghetti squash and meatballs offer a healthier alternative to traditional pasta dishes without sacrificing flavor. The spaghetti squash serves as a nutritious base, providing a low-calorie and low-carb option. The meatballs, made with lean ground meat and flavorful ingredients, add a satisfying protein component to the dish. Finally, a homemade tomato sauce ties everything together, creating a delicious and wholesome meal.

By incorporating spaghetti squash and meatballs into your recipe repertoire, you can enjoy a guilt-free version of a beloved comfort food. Whether you’re watching your weight, following a low-carb diet, or simply looking for a nutritious and delicious meal, this recipe is sure to satisfy your cravings. Give it a try and discover the wonders of spaghetti squash and meatballs for yourself!