10.06.2014

Meal Makeover: Spaghetti & Meatballs


This past week I passed my personal training exam, which means I am officially a certified personal trainer through the National Academy of Sports Medicine. I'm so excited about this, and this next week or so, my posts will focus more on workouts and eating as 99.9% of my clothes are packed. Within the next few days all of my stuff is getting shipped across the country from small town Indiana to Orange County, CA. I'm so excited about this, and I can't wait to be settled in our new home in the OC.

This recipe makeover takes a classic indulgent dish, and slashes the calories and fat by replacing a classic meatball with turkey, and swapping spaghetti squash for enriched flour pasta.

Ingredients:

1 large spaghetti squash
2 lbs 99% lean ground turkey
1 large onion
6 cloves garlic
1/2 chopped italian parsley
1/3 cup shredded parmesan
2 large eggs
1/3 low sugar ketchup
1 tablespoon red pepper flakes
salt and pepper, as desired.

Directions:

Peel and grate onion into large mixing bowl. Add fresh chopped parsley, minced garlic, lean ground turkey, ketchup, shredded parmesan, eggs, red pepper flakes, and salt and pepper. Mix and combine with a spoon or by hand, and shape into golf ball sized meatballs. Place on cookie sheet with parchment paper or aluminum foil.

Bake at 375 F for 25-28 minutes, until meatballs are cooked thoroughly inside and lightly golden brown on the outside. 

For the spaghetti squash: Cut squash in half and scoop out seeds from the middle using a spoon. Lightly coat the squash with non-stick cooking spray and sprinkle with salt and black pepper. Place the squash, cut side down, on a cookie sheet with aluminum foil and bake approx. 30-35 minutes at 375 F, until the squash can be shredded easily with a fork.

Once the squash have cooled (approx. 10 minutes) shred the inside of each half with a fork, creating what looks like noodles. I prepped my squash ahead of time, and then once the meatballs were done, heated up the squash with some low-sodium tomato squash.

Recipe makes about 4 generous servings. I'll post calculated nutrition info later on today or tomorrow.

*Updated, Approximate Nutrition 

for 1 oz turkey meatballs (recipe makes 10+ oz)

Calories: 85
Carbs: 7 g
Fat: 4 g 
Protein: 7 g

Enjoy!





1 comment:

  1. This looks delicious and healthy too! I might have to try this out!
    poshprime.com
    ~~Megan~~

    ReplyDelete


 photo copyright.jpg
envye template.