- 1 spaghetti squash (4-5 pounds)
- 1 Vidalia onion, chopped
- 1 clove garlic, minced
- 6 plum tomatoes, chopped
- ½ cup chopped Pomi tomatoes
- 2 tablespoons low-sodium tomato paste
- ½ cup fresh basil leaves, finely chopped
- ¾ pound lean ground turkey
- 1 egg white
- 2 tablespoons finely chopped shallots
- 1 tablespoon Dijon mustard
- 1 tablespoon chopped fresh parsley
- 1 teaspoon chopped fresh oregano
- 1/8 teaspoon freshly ground black pepper
- 2-3 dashes hot-pepper sauce
-Preheat the oven to 400°F
-brush on olive oil and sprinkle garlic salt and pepper on the squash (cut in half length wise) bake for 45 minutes- until tender- set aside to cool
H-eat a medium nonstick skillet over medium heat and coat with cooking spray. Add the onions and garlic and cook for 2 to 3 minutes, until softened. Add the plum tomatoes, Pomi tomatoes, tomato paste and basil. Simmer gently for 15 minutes. Set aside.
-In a medium bowl, combine the turkey, egg white, shallots, mustard, parsley, oregano, pepper and hot-pepper sauce. Mix gently and shape into eight meatballs.
-Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the meatballs and cook for 4 to 5 minutes, turning often, until browned all over. Pour the marinara sauce over the meatballs in the skillet. Cover and simmer for 8 to 10 minutes, until the meatballs are cooked through.
-. Scoop out squash from the shell ). Arrange the squash on a serving platter and top with the meatball-marinara sauce mixture.
Makes 2 servings
Per serving: 483 calories, 38g protein, 48g carbdohydrates, 18g fat, 4g saturate fat, 11g fiber and 12g sugar.
No comments:
Post a Comment