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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.
Serves: 4
Prep Time: 20 min
Cook Time: 45 min

Ingredients

2 tbsp extra virgin olive oil
1 spaghetti squash, medium, halved and cored
3 cups tomato sauce
1 lb ground chicken
1 egg yolk
½ cup breadcrumbs
1 tsp lemon zest
2 tbsp parsley, fresh, finely-chopped
1 tbsp oregano, dried
1 tsp 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)

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

  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

Per serving Amount
Calories354
Protein33 g
Fat13 g
Saturated Fat3 g
Carbohydrate27 g
Fibre5 g
Sugar14 g
Cholesterol124 mg
Sodium454 mg
Per serving % Daily Value
Potassium24
Calcium13
Iron20
Vitamin A22
Vitamin C21
Vitamin B610
Vitamin B123
Folate7
Zinc5