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Skinny Italian Bulgur Meatballs with Spaghetti Squash
Skinny Italian Bulgur Meatballs with Spaghetti Squash
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Prep Time:
15 minutes
Total Time:
25 minutes
Transform squash into spaghetti-like strands post-cooking; healthier with lower saturated fat and cholesterol compared to original recipe.
Ingredients:
  • 1 medium spaghetti squash (2 1/4 pounds)
  • 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
Instructions:
  • Cut squash in half and scoop out seeds. Put squash halves in a microwave-safe 2-quart rectangular baking dish with 1/3 cup of water. Cover with vented plastic wrap. Microwave on high for 13 to 15 minutes until squash is fork-tender. If your microwave does not have a turntable, rotate squash once during cooking. Drain and let cool.
  • In a large microwave-safe bowl, mix the bulgur with the remaining 1/3 cup of water. Microwave on high for 1 minute without draining. Allow it to cool slightly before using.
  • Combine egg product, Italian seasoning, salt, and pepper with bulgur. Blend in ground turkey or beef until well combined. Shape into 24 meatballs and place in a microwave-safe 2-quart square baking dish. Cover with vented plastic wrap and microwave on high for 4 minutes, rearranging once. Drain off any excess liquid before serving.
  • Cover the meatballs with tomatoes and vented plastic wrap. Microwave on high for 1 to 3 minutes, until the meatballs reach an internal temperature of 165°F and are no longer pink in the center.
  • Remove the squash pulp from the shell and pull it into strands. Serve meatballs over spaghetti squash and garnish with basil, cilantro, or green onion.

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