Healthified Italian Bulgur Meatballs with Spaghetti Squash
Healthified Italian Bulgur Meatballs with Spaghetti Squash
Provided by: live better america
total
prep
73% less sat fat • 36% less cholesterol than the original recipe see the comparison. After cooking the squash, use a fork to gently rake the stringy pulp from the shell, separating it into strands that resemble spaghetti.
Ingredients
- 1 medium spaghetti squash (2 1/4 pounds)
- 2/3 cup water
- 1/4 cup bulgur
- 1/4 cup refrigerated or frozen egg product, thawed
- 1 teaspoon dried Italian seasoning, crushed
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 pound ground turkey breast or extra-lean ground beef (93% lean or higher)
- 1 can (14.5 oz) diced tomatoes with Italian herbs, undrained
- 2 tablespoons small fresh basil or cilantro leaves or thinly sliced green onion
Directions
- Halve squash crosswise; remove seeds. Place squash, cut sides down, in a microwave-safe 2-quart rectangular baking dish. Add 1/3 cup of the water. Cover with vented plastic wrap. Microwave on 100% power (high) for 13 to 15 minutes or until squash is tender when pierced with a fork. (If your microwave does not have a turntable, turn squash once for even cooking.) Drain squash. Set aside until cool enough to handle.
- Meanwhile, in a large microwave-safe bowl, combine the remaining 1/3 cup water and the bulgur. Microwave on 100% power (high) for 1 minute; do not drain. Cool slightly.
- Stir egg product, Italian seasoning, salt, and pepper into bulgur mixture. Add ground turkey or beef; mix well. Shape mixture into 24 meatballs. Place in a microwave-safe 2-quart square baking dish. Cover with vented plastic wrap. Microwave on 100% power (high) for 4 minutes, rearranging once; drain off liquid.
- Pour tomatoes over meatballs. Cover with vented plastic wrap. Microwave on 100% power (high) for 1 to 3 minutes more or until meatballs are no longer pink in centers (165°F).*
- Rake the squash pulp out of the shell and separate the squash pulp into strands. Serve meatballs over spaghetti squash. Sprinkle with basil, cilantro, or green onion.
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