Spaghetti Squash and Meatballs

Very Healthy
Health score
78%
Spaghetti Squash and Meatballs
70 min.
4
1137kcal

Suggestions

Ingredients

  • large sprigs basil 
  • cup breadcrumbs italian-style
  • medium carrots roughly chopped
  • stalks celery chopped
  • large eggs 
  • cup parsley leaves fresh
  • cloves garlic 
  • pound ground beef 
  • pound ground pork 
  • servings kosher salt 
  • tablespoons olive oil extra-virgin plus more for brushing
  • medium onion roughly chopped
  • teaspoon oregano dried
  • cup parmesan cheese grated
  • pounds spaghetti squash 
  • 56 ounce tomato purée canned

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven
  • pot
  • baking pan
  • aluminum foil

Directions

  1. Preheat the oven to 425 degrees F. Halve the squash lengthwise and scoop out the seeds.
  2. Sprinkle the cut sides with 1/2 teaspoon salt, then brush both sides with olive oil.
  3. Put the squash, cut-side up, in a baking dish and cover tightly with aluminum foil. Roast 20 minutes, then uncover and continue roasting until the squash is tender, about 35 more minutes.
  4. Brush a baking sheet with olive oil. Pulse the celery, carrot, onion, garlic and parsley in a food processor to make a paste.
  5. Transfer half of the vegetable paste to a bowl; add the ground beef, ground pork, eggs, breadcrumbs, 1 cup parmesan and 1 teaspoon salt and mix with your hands until just combined. Form into about 24 two-inch meatballs; transfer to the prepared baking sheet.
  6. Bake until firm but not cooked through, about 10 minutes.
  7. Heat 3 tablespoons olive oil in a large pot over medium-high heat.
  8. Add the remaining vegetable paste and cook, stirring occasionally, until it looks dry, about 5 minutes. Stir in the tomato puree; rinse each can with 1 cup water and add to the pot. Stir in the basil, oregano and 1 1/2 teaspoons salt. Bring to a simmer, then add the meatballs and simmer until the sauce thickens and the meatballs are cooked through, 15 to 20 minutes.
  9. Remove the basil.
  10. Use a fork to scrape the spaghetti squash flesh into strands; transfer to a large bowl and toss with 2 tablespoons grated parmesan. Season with salt. Divide the squash among bowls and top each with some meatballs, sauce and the remaining 1 tablespoon parmesan.
  11. This recipe makes extra sauce and meatballs.
  12. Let cool completely, then freeze in a storage container for up to one month.
  13. Photograph by Kang Kim

Nutrition Facts

Calories1137kcal
Protein21.26%
Fat54.54%
Carbs24.2%

Properties

Glycemic Index
70.21
Glycemic Load
9.84
Inflammation Score
-10
Nutrition Score
64.77695688994%

Flavonoids

Apigenin
32.9mg
Luteolin
0.41mg
Isorhamnetin
1.38mg
Kaempferol
0.49mg
Myricetin
2.31mg
Quercetin
5.81mg

Nutrients percent of daily need

Calories:1137.26kcal
56.86%
Fat:70.31g
108.17%
Saturated Fat:24.46g
152.88%
Carbohydrates:70.2g
23.4%
Net Carbohydrates:57g
20.73%
Sugar:26.04g
28.94%
Cholesterol:276.91mg
92.3%
Sodium:1592.33mg
69.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:61.68g
123.36%
Vitamin K:292.37µg
278.45%
Vitamin A:5342.64IU
106.85%
Vitamin B1:1.56mg
104.25%
Selenium:71.91µg
102.73%
Vitamin B3:18.42mg
92.12%
Vitamin B6:1.8mg
89.91%
Phosphorus:811.21mg
81.12%
Vitamin C:65.7mg
79.64%
Manganese:1.43mg
71.75%
Zinc:10.75mg
71.66%
Iron:12.12mg
67.34%
Potassium:2351.87mg
67.2%
Vitamin B12:3.88µg
64.58%
Vitamin B2:1.03mg
60.55%
Calcium:549.97mg
55%
Copper:1.07mg
53.43%
Vitamin E:7.93mg
52.87%
Fiber:13.2g
52.78%
Magnesium:179.96mg
44.99%
Folate:166.45µg
41.61%
Vitamin B5:3.84mg
38.4%
Vitamin D:0.74µg
4.92%