A fun twist on Spaghetti and Meatballs. This delightful version is full of flavor, low in calories and especially low in sodium.
Spaghetti Squash is a wonderful vegetable that is under played. There are so many ways to prepare it and a great deal of health factors that get overlooked. Beta carotene, abundant in fibers and phtonutrients which are acknowledged cancer preventives. In other words make it good, make it tasty and it will take care of you... Spaghetti and meatballs, my way...
The ingredients listed for this recipe have been chosen to help lower the sodium content of your final dish.
This will help you with a heart healthy life style.
It’s important to prepare all of your ingredients before you start to cook.
Do all of your chopping, grating and pre-measuring, and you will have a great meal that is easy to make.
Chop shallot and garlic into very small pieces (minced). Chop onion into small pieces. Cut zucchini and yellow squash into 1/2 inch cubes.
Method # 1 (Pre-heat oven to 350 degrees f.)
Cut the squash in half lengthwise. Using a spoon, scoop out the seeds. Place upside down in a baking pan. Fill the pan with water half way up the squash. Place into the oven and cook for about 1 hour. The squash will be done when you can pierce the skin very easily with a small knife or fork. Allow to cool.
Method # 2
Place a large pot on the stove. Place the squash in the pot and cover with water 2 inches over the squash. Heat the pot to a boil. cook for 1 hour till squash is fork tender. Remove from pot and allow to cool. Cut the squash in half. Scrape out the seeds and discard.
Using a fork, scrape the insides of the squash pulling out the strands which will look like spaghetti. Remove all of the strands and set aside.
Pre-heat oven to 375 degreesf.
In a large mixing bowl place: 1/2 lb of ground pork, shallot, garlic, cooked brown rice, 1/2 tsp basil, oregano and parsley. 1/4 tsp ground black pepper and 1/8 tsp of red pepper flakes. Mix together then add 1/4 cup of egg substitute and mix through. The mix shouldn't be too wet. If it is add a little more brown rice till the mix holds together.
Place a tablespoon of mix in your hands and roll into a ball. Repeat until all of the meatballs are formed.
Spray a baking pan with olive oil spray and place all of the meatballs in the pan. Place into the oven and cook for 20 minutes. Just until they are browned.
Remove from the oven and allow to cool for a few minutes.
Place a skillet on the stove and put 1 tablespoon of extra virgin oil & 1/8 tsp of red pepper flakes into the center of skillet. Heat skillet to medium. Place the zucchini, yellow squash and onion into a skillet and saute till tender. About 5 minutes. Add 1/2 tsp of parsley, basil, oregano and 1/4 tsp of garlic powder to the mix while cooking.
Time to put it all together
In a large mixing bowl place the spaghetti squash, meatballs, veggies, mozzarella cheese, parmigiano reggiano cheese and the balance of your spices. Mix through to get an even mix. Squirt a baking pan or cast iron skillet with olive oil spray and put in your mix. Place pan/skillet into the oven and bake for 30 minutes. It will be done when you can see the liquid bubbling on the sides of the pan and the cheese is melted through.