Replacing refined carbohydrates, like pasta, with complex carbohydrates, like squash, is important for maintaining ideal body weight. Spaghetti squash can be roasted and then scraped with a fork to make pasta-like strands. Top the squash “noodles” with protein-rich meatballs to balance blood sugar and a nutrient-dense spinach sauce.
Image by Chris Clay Bauman
Recipe from the Fall 2013 Bauman College Natural Chef Textbook
Ingredients
Meatballs
1 lb ground turkey
½ cup diced cauliflower
⅓ cup diced onion
2 cloves garlic, minced
½ tsp ground fennel
¼ tsp red pepper flakes
salt and pepper, to taste
water or stock, as needed
Squash
2 large spaghetti squash
olive oil
salt and pepper
Sauce
1 Tbs butter
1 medium shallot, chopped
2 cloves garlic, chopped
2 bunches spinach, chopped
herbs – rosemary, thyme, oregano, parsley, to taste
salt and pepper, to taste
Procedure
Preheat the oven to 350° F.
Meatballs
- Mix together all of the ingredients in a bowl and season with salt and pepper.
- Form into small meatballs and place into a baking dish.
- Pour a little water or stock in the baking dish, just to cover the bottom.
- Cover the baking dish with parchment, then foil, and bake for 45 minutes. Remove the cover and bake for an additional 10-15 minutes.
Squash
- In the meantime, cut the spaghetti squash in half and scrape out any seeds. Drizzle with olive oil and season with salt and pepper.
- Place face down on a baking sheet and bake until tender, about 30 minutes.
- When the spaghetti squash is cooked, take out of the oven and let cool for a few minutes.
- Using a fork, scrape the flesh, making spaghetti-like strands into a large bowl.
Sauce
- In a saucepan on medium heat, add the butter and then the shallots. Sauté until tender, then add the garlic and stir for another minute. Add the spinach and cook until wilted.
- Transfer the mixture to a blender, along with the herbs. Puree until smooth. Season with salt and pepper and set aside.
- Toss enough sauce to coat the squash and season if necessary. Transfer to a serving platter and top with the meatballs. Serve and enjoy!
Servings: 12