Tuesday, January 17, 2012

Spaghetti Squash and Cannellini Meatballs

I am so excited about this recipe. Spaghetti squash and vegetarian meatballs! For those who shy away from anything with the word vegetarian, do not quit on me now, keep reading. These are extremely delicious and healthy. This whole recipe is a healthier alternative to your typical spaghetti and meatballs.
 I love, love, really love spaghetti squash. If you have never had it, you are missing out! It is the perfect substitution for noodles. Actually I prefer it over noodles. I cannot remember the last time I actually had spaghetti. Spaghetti squash has a pretty neutral taste and has a crispy crunch-like texture once cooked. They are fairly easy to cook, they just take a little time.
The meatballs take a little more effort than my previous recipes, but they are completely worth it!
Here is what you will need:

Spaghetti Squash
1 Large Spaghetti Squash
1/2 Tablespoon Olive Oil

Cannellini Meatballs
2 Cans Cannellini Beans - Drained and Rinsed
3 Large Carrots
2 Stalks of Celery
1 Onion
1 1/2 Tablespoon of Canola Oil
3 cloves of garlic
3/4 Cup of Croutons (crushed)
5-6 Fresh Basil Leaves
Salt to Taste

1. Preheat oven to 450 degrees
2. Cut squash in half - longways ( I find it easier to cut the stem end off to create a flat surface and then cut it longways)
3. Deseed the squash
4. Brush approximately 1/2 tablespoon of olive oil over the inside of the squash
5. Cook for about 40 minutes

Meanwhile while cooking:

6. Mince garlic
7. Mince the vegetables

8. Heat saute pan
9. Add canola oil when the pan is heated
10. Add vegetables and saute until they are tender
11. Add garlic and saute for approximately 30 seconds
12. Salt to taste
13. Take off of heat to cool
14. Combine cannellini beans, basil crouton into a food processor until the beans are an even texture
15. Combine bean mixture and vegetable mixture until a bowl and mix until evenly distributed
16. Form mixture into 1 tablespoon sized balls and place on baking sheet
17. Bake in the oven for about 15 minutes until slightly browned
18. Serve with your favorite pasta sauce

Nutritional Information
The recipe for the cannellini meatballs makes about 26 1 tablespoon sized balls. Each ball has about 30 calories, 1.1, grams of fat, .06 grams of saturated fat, 1.2 grams of protein 
The particular squash I used can serve up to about 5 - each serving has 80 calories, 2.6 grams of fat. .2 grams of saturated fat, 1.4 grams of protein
Spaghetti Sauce (Central Market) 1/2 cup has 60 calories, 1 gram of fat, 2 grams of protein

In total one serving with 3 cannellini balls has 230 calories 4.7 grams of fat, .26 grams of saturated fat, 4.6 grams of protein


Julie Siomacco said...

I'm going to try this recipe. Thanks for posting. How do you get the squash out of the skin?

Healthy Spaghetti and Meatballs said...

Can you substitute whole wheat bread or the bread that has the seeds in it for the bread crumbs? Thanks!