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Skinny Italian Bulgur Meatballs with Spaghetti Squash

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Skinny Italian Bulgur Meatballs with Spaghetti Squash
  • Prep Time 15 min
  • Total Time 25 min
  • Servings 4
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73% less sat fat • 36% less cholesterol than the original recipe. 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

  • 1 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.
  • 2 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.
  • 3 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.
  • 4 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).*
  • 5 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.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 5 to 6 meatballs plus sauce and 3/4 cup spaghetti squash
Calories
290
(
Calories from Fat
100
)
Daily Value
Total Fat
11g
0%
(
Saturated Fat
3g
0%
,
Trans Fat
1/2g
)
Cholesterol
90mg
0%
Sodium
510mg
0%
Total Carbohydrate
26g
0%
(
Dietary Fiber
3g
0%
,
Sugars
4g
)
Protein
25g
Daily Value*:
Vitamin A
10%
10%
Vitamin C
20%
20%
Calcium
10%
10%
Iron
25%
25%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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