Meatball-Stuffed Spaghetti Squash
Ground round is one of the leanest of all the ground beefs. Its meat-to-fat ratios is 85 percent beef and 15 percent fat.
Makes: 4 servings Total time: 1½ hours
|FOR THE MEATBALLS, COMBINE:|
|1||1lb. ground round|
|1⁄4||1/4cup fresh bread crumbs|
|1⁄4||1/4cup grated Parmesan|
|2||2Tbsp. minced onion|
|1||1Tbsp. minced fresh garlic|
|1||1Tbsp. Italian seasoning|
|1⁄2||1/2tsp. red pepper flakes|
|Salt and black pepper|
|FOR THE SQUASH, CUT:|
|1||1 spaghetti squash (about 4 lb.)|
|6||6oz. sliced provolone cheese|
|1||1recipe Marinara Sauce|
|1⁄4||1/4cup shredded Parmesan|
|1||1Tbsp. chopped fresh oregano|
|1||1Tbsp. chopped fresh basil|
Preheat oven to 375°. Coat a large baking dish with nonstick spray.
For the meatballs, combine ground round, egg, bread crumbs, Parmesan, ketchup, onion, garlic, Italian seasoning, pepper flakes, salt, and black pepper; form into 8 meatballs.
For the squash, cut squash into quarters lengthwise; scoop out seeds. Place quarters, cut side up, in prepared dish; season with salt and black pepper. Divide provolone among squash quarters; top quarters with 2 meatballs.
Cover dish with foil coated with nonstick spray, spray side down, and bake until an instant-read thermometer inserted into the centers of the meatballs registers 160°, about 1 hour.
Spoon sauce over meatballs; top with Parmesan, oregano, and basil.
Per serving : 560 cal; 26g total fat (13g sat); 151mg chol; 946mg sodium; 41g carb; 7g fiber; 45g protein
To prevent dense meatballs, don’t overwork the ingredients. Mix them just until combined.
To prep the squash quarters, remove the seeds. They come out easily with a large spoon.
Fill the squash with the provolone first so the meatballs stay in place and have something to stick to.