Chicken Meatballs on Spaghetti Squash

Chicken Meatballs on Spaghetti Squash

Looking for a delicious and healthy way to enjoy pasta? Well, this may not be a perfect compromise but it is certainly a delicious one. Even picky eaters will love these sweet squash noodles when paired with savoury chicken meatballs and rich tomato sauce. Make sure to keep an eye on the squash; just like pasta you want the noodles to be al dente.

Ingredients

  • Serves: 4
  • Prep Time:
  • Cook Time:
  • 2 tbsp (30 mL) extra virgin olive oil
  • 1 spaghetti squash, medium, halved and cored
  • 3 cups (750 mL) tomato sauce
  • 1 lb (0.5 kg) ground chicken
  • 1 egg yolk
  • 1/2 cup (125 mL) breadcrumbs
  • 1 tsp (5 mL) lemon zest
  • 2 tbsp (30 mL) parsley, fresh, finely-chopped
  • 1 tbsp (15 mL) oregano, dried
  • 1 tsp (5 mL) basil, dried
  • 1 pinch hot red chili pepper flakes
  • Parmesan cheese, for garnish
  • salt, to taste
  • pepper, to taste
  • parsley, fresh, finely-chopped (for garnish)

Instructions

  1. 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.

  2. Place the tomato sauce on the stove to simmer.

  3. 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.

  4. 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.

  5. 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

  • 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
  • % Daily Value
  • Potassium 24
  • Calcium 13
  • Iron 20
  • Vitamin A 22
  • Vitamin C 21
  • Vitamin B6 10
  • Vitamin B12 3
  • Folate 7
  • Magnesium 6
  • Zinc 5

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