MENU
  • Print
    9
  • Save
    6
  • Pinterest
    1
  • Email
    2
  • Facebook
    2

Skinny Italian Bulgur Meatballs with Spaghetti Squash

skinny italian bulgur meatballs with spaghetti squash Entree Italian
Skinny Italian Bulgur Meatballs with Spaghetti Squash
  • Prep 15 min
  • Total 25 min
  • Servings 4

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. MORE+ LESS-

September 20, 2016

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

Steps

Hide Images
  • 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.

Expert Tips

  • *Low-wattage microwave ovens may require more cooking time, while high-wattage microwave ovens may require less time.

Nutrition Information

Nutrition Facts

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.

© 2018 ®/TM General Mills All Rights Reserved

Rate and Comment