Chicken Meatballs on Spaghetti Squash
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Preheat the oven to 350°F (175°C). Place the spaghetti squash on the baking sheet, cut side down and roast until tender, about 45 minutes.
Place the tomato sauce on the stove to simmer.
In a mixing bowl combine the chicken, egg yolk, breadcrumbs, lemon zest, parsley, oregano, basil, chili flakes and salt and pepper. Use your hands to blend the ingredients and shape into 2-inch (5 cm) meatballs.
Heat olive oil in a non-stick skillet over medium-high heat. Add the meatballs and sear on both sides, about 8 minutes. Transfer them into the simmering tomato sauce, cover, and simmer until fully cooked, about 15 minutes.
Using a fork, scrape out the spaghetti squash and divide between dishes. Top with meatballs and sauce. Garnish with Parmesan cheese and freshly-chopped parsley.
Nutrition Info
| Per serving | Amount |
|---|---|
| Calories | 354 |
| Protein | 33 g |
| Fat | 13 g |
| Saturated Fat | 3 g |
| Carbohydrate | 27 g |
| Fibre | 5 g |
| Sugar | 14 g |
| Cholesterol | 124 mg |
| Sodium | 454 mg |
| Per serving | % Daily Value |
|---|---|
| Potassium | 24 |
| Calcium | 13 |
| Iron | 20 |
| Vitamin A | 22 |
| Vitamin C | 21 |
| Vitamin B6 | 10 |
| Vitamin B12 | 3 |
| Folate | 7 |
| Zinc | 5 |
