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Spaghetti Squash with Turkey Meatballs

Easy sheet pan Spaghetti Squash with Turkey Meatballs and marinara. A delicious low-carb and healthful dinner!
Course Dinner, Main Course
Cuisine American
Keyword spaghetti squash, turkey meatballs
Prep Time 40 minutes
Cook Time 40 minutes
Total Time 1 hour 20 minutes
Servings 4 large servings
Calories 446kcal
Cost $7.12

Equipment

  • Reynolds Kitchens Unbleached Parchment Paper

Ingredients

Turkey Meatballs

  • 1 large yellow onion, grated (and measured to 2/3 cup)
  • 3 garlic cloves, finely minced
  • 1 and 1/2 teaspoon fine sea salt
  • 1 teaspoon sweet paprika (not smoked)
  • 1/2 teaspoon EACH: oregano, basil, freshly cracked pepper
  • 1/4 cup flat leaf parsley, finely chopped
  • 1/2 cup Parmesan cheese, freshly grated (on a microplane)
  • 1/2 cup panko, (breadcrumbs)
  • 1 large egg
  • 2 teaspoons Worcestershire sauce
  • 1 and 1/2 pounds lean ground turkey (90% lean)

Spaghetti Squash

  • 2 small to medium spaghetti squash
  • olive oil, salt, and pepper
  • 3 cups marinara sauce (homemade or store bought)
  • Optional toppings: fresh Italian parsley, freshly grated Parmesan cheese

Instructions

  • SPAGHETTI SQUASH: Pierce the squash down the middle of one side with the tines of a fork. Place on a plate (one at a time) and microwave for 5 minutes. Remove, let cool until able to handle. Cut off the stem and base. Then cut the squash in half, lengthwise with a sharp knife. Scoop out the seeds and discard. Drizzle each side of squash with oil (I use about 1 tablespoon per squash half) and sprinkle to taste with salt and pepper. Place on a parchment paper-lined sheet pan, cut side down. Roast for 35-45 minutes on the bottom rack of the oven or until fork tender (easily pierced with a fork).
  • MEATBALLS: Preheat the oven to 400 degrees F. Using the large holes on a cheese grater, grate an onion until you have 2/3 a cup. Add to a very large bowl. Finely mince or grate the garlic on a microplane and add to the bowl. Add the salt, paprika, oregano, basil, pepper, finely chopped parsley (measured after chopping), finely grated Parmesan cheese (I like to use a microplane here to grate the Parmesan), panko, egg, and Worcestershire sauce. Stir until all the ingredients are well combined. Add in the ground turkey, straight from the fridge (keep the turkey as cold as possible, as it's easier to work with). Gently knead the ingredients until combined, being careful to not overwork the meat. This will yield tough/rubbery meatballs.
  • MEATBALLS CONT.: Shape the meat mixture into meatballs. I use a 1/8th measuring cup (2 tablespoons) to ensure meatballs all end up the same size. Place measured balls on a large plate and refrigerate the first half while forming the last half of the meat into meatballs.
  • BAKING: Line a large sheet pan with parchment paper (don't skip or clean up is a lot harder!) Add a wire cooling rack right on top and spray with nonstick cooking spray. Arrange meatballs on the rack. Brush the meatballs with oil (about 2-3 teaspoons total). Bake until browned, on the top rack of the oven, about 15 to 20 minutes. A thermometer should read 160 degrees F. (Carry over heat will increase it to 165 degrees F).
  • SERVE: Using a fork, pull the strands from the cooled spaghetti squash and transfer to a plate or serve right in the squash. Prepare marinara (about 3 cups, homemade or commercially prepared); toss meatballs with marinara and top squash with the meatballs. If desired, garnish with fresh parsley and freshly grated Parmesan cheese. Add additional cracked pepper and a drizzle of olive oil to plates if desired.

Nutrition

Serving: 4large servings | Calories: 446kcal | Carbohydrates: 39.8g | Protein: 33.8g | Fat: 17.4g | Cholesterol: 135.9mg | Sodium: 1245.4mg | Fiber: 7.2g | Sugar: 16.6g