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Turkey Meatballs with Spaghetti Squash


Yield

Makes 4 servings

Ingredients

1/3 cup soft whole wheat bread crumbs (1 slice bread)
1/4 cup grated onion
1 teaspoon garlic powder
2-1/2 tablespoons minced flat leaf parsley
1/2 teaspoon red pepper flakes
1 teaspoon dried thyme
1/2 teaspoon fennel seed
1 pound 93% lean ground turkey
2 egg whites
1 (12- to 16-ounce) spaghetti squash
1 can (about 14 ounces) no-salt-added crushed tomatoes
1/4 cup fat-free reduced-sodium chicken broth
1 teaspoon dried oregano
1 tablespoon minced basil
1/3 cup minced green onions

Preparation

  1. Mix bread crumbs, onion, garlic, parsley, red pepper, thyme and fennel seed in bowl. Mix ground turkey with egg whites in large bowl, and add seasoned crumbs. Knead mixture well. Cover and chill meat 10 minutes. Preheat broiler.
  2. Split squash in half. Remove seeds. Place in glass baking dish, cut side down. Add 3 to 4 tablespoons water. Microwave on HIGH 10 to 12 minutes, or until fork-tender. Set aside to cool.
  3. Form 20 meatballs with chilled turkey. Put meatballs on pan; broil 4 to 5 minutes. Remove pan, turn meatballs, and cook 4 minutes more. Mix tomatoes and broth in 12-inch skillet; simmer over low heat. Add meatballs, oregano, basil and green onions. Stir and cook until hot, about 10 minutes.
  4. Scrape squash into strands onto serving plate. Top with sauce and meatballs.

Nutritional Information

Serving Size: 1/4 cup spaghetti squash with 1/4 cup sauce and 5 meatballs
Sodium 450 mg
Protein 31 g
Fiber 4 g
Carbohydrate 20 g
Cholesterol 47 mg
Saturated Fat <1 g
Total Fat 3 g
Calories from Fat 10 %
Calories 224

Dietary Exchange

Starch 1
Meat 3

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