Spaghetti Squash...

This winter squash is rich in omega-3 and omega-6 fatty acids, I had every intention of making the following recipe for dinner on Sunday, but, unfortunately Whole Foods didn’t have the spaghetti squash :(

Here is the recipe for a future date!  Thank you David Kirsch!

Serves: 2

Prep time: 1 1⁄2 HOURS

ingredients

1           spaghetti squash

1           Vadalia onion

1           clove of garlic

6           plum tomatoes, chopped

1/2 c    Pomi tomatoes, chopped

2T        low sodium tomato paste

1/2c     fresh basil leaves, copped

3/4 lb  lean ground turkey

1           egg white

2T        finely chopped shallots

1T        Dijon mustard

1T        freshly chopped parsley

1t         freshly chopped oregano

1/8t     ground black pepper

2ds      hot pepper sauce

instructions

1. Preheat the oven to 400°F.

2. Wrap the whole squash in foil. Place it on a baking sheet and bake 1 to 1 ½ hours, until tender when pierced with a fork, turning the squash over halfway through cooking. Set aside to cool.

3. Heat a medium nonstick skillet over medium heat and coat with cooking spray. Add the onions and garlic and cook for two to three minutes, until softened. Add the plum tomatoes, Pomi tomatoes, tomato paste and basil. Simmer gently for 15 minutes. Set aside.

4. In a medium bowl, combine the turkey, egg white, shallots, mustard, parsley, oregano, pepper and hot-pepper sauce. Mix gently and shape into eight meatballs.

5. Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the meatballs and cook for four to five minutes, turning often, until browned all over. Pour the marinara sauce over the meatballs in the skillet. Cover and simmer for eight to 10 minutes, until the meatballs are cooked through.

6. Cut the cooked spaghetti squash in half. Remove and discard the seeds. Scoop out three cups of squash from the shell (reserve the remaining squash for future use). Arrange the squash on a serving platter and top with the meatball-marinara mix.

nutrition score per serving

 483 calories, 38g protein, 48g, carbohydrates, 18g fat, 4g saturated fat, 11g fiber and 12g sugar