Daily Emails Recipes Books Videos TV Show Subscribe
Divider Divider
Healthy Spaghetti Swap w/ Meatballs Recipe
Share-fb
Share-pint
Share-twitter
Share-email

Healthy Spaghetti Swap w/ Meatballs Recipe

Sharebtn Click the share button to confirm. Do it now!
MON
TUES
09.20.11
WED
THURS
FRI
Bite it! HG's Spaghetti Swap & Meatballs for Two
HG's Spaghetti Swap & Meatballs for Two

Spaghetti Best-ern

Just like Lady and the Tramp! Well, almost. You can't really do the noodle trick with spaghetti squash... but do you really need to mimic cartoon dogs on a date? Exactly. And you definitely don't need to consume hundreds of extra carby calories when a spaghetti craving hits.

Ingredients:
Spaghetti
1 spaghetti squash (about 4.5 lbs.)

Meatballs
6 oz. raw extra-lean ground beef
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1 tsp. dried parsley
1/2 tsp. chopped garlic
1/8 tsp. each salt and black pepper

Sauce
1/2 cup finely diced onion
1/2 cup finely diced carrot
1 tsp. chopped garlic
1 1/2 cups canned crushed tomatoes
1/4 cup chopped fresh basil
2 tbsp. tomato paste
1 tsp. Italian seasoning
1/4 tsp. red pepper flakes, or more to taste
1/4 tsp. ground cumin
4 tsp. reduced-fat Parmesan-style grated topping

Directions:
Preheat oven to 400 degrees.

Microwave whole squash for 3 - 4 minutes, until soft enough to cut.

Once cool enough to handle, cut squash in half lengthwise. Scoop out and discard seeds. To a very large baking pan (or 2 medium pans), add 1/2 inch water. Add squash halves, cut sides down. Bake in the oven until the insides are tender, about 40 minutes.

Meanwhile, spray a baking sheet with nonstick spray and set aside. Combine all meatball ingredients in a large bowl. Mix thoroughly with your hands. Evenly form into 6 meatballs and place on the baking sheet, evenly spaced. Bake in the oven until just cooked through, about 10 minutes. (Meatballs can bake simultaneously with squash.) Set aside.

Once squash is cool enough to handle, use a fork to scrape out 4 cups of the strands and transfer to a strainer to remove excess moisture. (Reserve remaining squash for another time.) Transfer to a large bowl, cover to keep warm, and set aside.

Bring a medium pot sprayed with nonstick spray to medium-high heat on the stove. Add onion and carrot; stirring occasionally, cook until slightly softened, 6 - 8 minutes. Add garlic and cook until fragrant, 1 - 2 minutes. Add all remaining sauce ingredients except Parm-style topping; stir to combine. Add meatballs and bring sauce to a low boil. Reduce heat to low. Gently stirring occasionally, simmer until veggies have completely softened and meatballs are hot, about 8 minutes.

To serve, evenly distribute strained squash strands between 2 large plates or bowls. Top each with 3 meatballs, half of the sauce (about 3/4 cup), and 2 tsp. Parm-style topping. Enjoy!!!

MAKES 2 SERVINGS

Serving Size: 2 cups squash with about 3/4 cup sauce and 3 meatballs (1/2 of recipe)
Calories: 327
Fat: 6g
Sodium: 775mg
Carbs: 45g
Fiber: 9g
Sugars: 19g
Protein: 26g

PointsPlus® value 8*

HG Alternative:
This recipe can also be made with 1 1/2 cups of jarred low-fat marinara sauce... But our sauce is reeeeallly good!

Fight it! Spaghetti and Meatballs, Average
Spaghetti and Meatballs, Average

Spaghett' Me Not!

There's no denying that spaghetti 'n meatballs is a comfort-food classic that reminds us of childhood meals -- ones spent happily slurping down saucy noodles and chomping into spheres of seasoned beef. And while being a grown-up comes with plenty of perks (driving! making your own decisions! watching as much TV as you want without Mom telling you to turn it off and go outside!), realizing how fattening some of our favorites are doesn't top the list. A simple dinner of spaghetti and meatballs has an average of nearly 900 calories! We've been big fans of spaghetti squash for years, so we decided it was time to put it to use in an official spaghetti-and-meatball swap. Our dish is HUGE and filled with veggies, plus the meatballs are lean and amazingly delicious. So make this for yourself and a lucky dining companion, or just save the other serving for another meal... We promise not to tell Mom if you eat in front of the TV. (Side note: Have you played the "What's your Jersey Shore name?" game? Just combine your childhood pet's name with your favorite pasta. HG's is Taffi Tagliatelle!)

Serving Size: 1 dinner portion
Calories: 895
Fat: 32g
Sodium: 1,828mg
Carbs: 108g
Fiber: 8g
Sugars: 15g
Protein: 41.5g

PointsPlus® value 23*

Pass along this recipe to current pals, childhood chums, family members... Everyone! Click "Send to a Friend" now!

CHEW ON THIS:

It's National Punch Day, September 20th. No, this does not mean you can go punch all the people who annoyed you by observing International Talk Like a Pirate Day yesterday. Instead, celebrate with some 3-ingredient Fizzy Fruity Pineapple Punch!

Click here for a printable, text-only version of this page.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

Hungry Girl Inc., 18034 Ventura Blvd. #503, Encino, CA 91316
For guilt-free recipes and tips 'n tricks, sign up for FREE daily emails at Hungry-Girl.com!