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Herbed Meatballs with Roasted Tomatoes & Spaghetti Squash

Time:
1 Hour
Difficulty:
Medium
Serves:
4 People
A bowl of Herbed Meatballs with Roasted Tomatoes & Spaghetti Squash

Ingredients

  1. Heat oven to 400°F.
  2. Cut squash in half lengthwise. Scoop out the seeds and membranes. Season the inside with salt and pepper, and spray cut flesh with pan spray. Place cut side down on a sheet pan. Roast in the oven for 45–55 minutes. Squash is done when a fork is easily stuck through the flesh and skin. Remove from the oven and set aside.
  3. Switch oven to broil to prepare for cooking the meatballs.
  4. In a large bowl, whisk the egg until smooth. Mix in the breadcrumbs, herbs, Parmesan, garlic, balsamic, salt, and pepper until evenly combined. Add the ground turkey or chicken, and mix until just combined.
  5. Portion the mixture by heaping a tablespoon (about 1 oz. each), roll into tightly packed balls, and place on a sheet pan (lined with foil for easier clean up) sprayed with pan spray. Allow at least an inch of space between each for even cooking.
  6. Place tomatoes on the pan interspersed with the meatballs.
  7. Place pan in the oven under the broiler and cook for ~10 minutes, until tomatoes and meatballs are golden. Meatballs should reach an internal temperature of 165°F.
  8. Use a fork to scrape the flesh of the spaghetti squash crosswise to release the ‘noodle’ strands. Portion half of each half per person. Top with the meatballs, roasted tomatoes, and Parmesan.

Instructions

Spaghetti squash:

  • 1 medium spaghetti squash
  • 1⁄4 tsp fresh ground black pepper
  • 1⁄8 tsp kosher/flaky salt

Meatballs:

  • 1 egg
  • 1⁄2 cup whole wheat breadcrumbs
  • 1⁄4 cup fresh parsley, minced
  • 1⁄4 cup fresh basil, minced
  • 1⁄4 cup parmesan cheese, grated
  • 2 Tbsp garlic, minced
  • 1 Tbsp balsamic vinegar
  • 1⁄4 tsp fresh ground black pepper
  • 1⁄8 tsp kosher/flaky salt
  • 1 lb 90% lean ground turkey or chicken
  • 8 oz grape/cherry tomatoes
  • 1⁄4 cup parmesan cheese, grated

*Ground beef could be used in place of chicken or turkey. Use gluten-free breadcrumbs instead of whole wheat breadcrumbs to make this meal free of gluten. Omit the parmesan to make this meal dairy-free, or use nutritional yeast instead. Make this dish simpler by omitting the roasted tomatoes and instead serving it with jarred tomato sauce.

Nutrition

Calories 369
Protein 30 g
Sodium 399 mg
Carbohydrates 32 g
Fat 17 g
Fiber 6 g
Servings 4