Healthy Italian Meatballs with Spaghetti Squash

You know you're eating a good meatball when it melts in your mouth. Seriously, these are so soft and flavorful! I love the way the meat taste with the hint of cinnamon and nutmeg. And the tangy tomato sauce is perfect! This dinner makes the whole apt smell good and the best part is that it's good for you. The spaghetti squash is my pasta substitute - I love making it when I cook meatballs and marina sauce. Even if you aren't a total squash fan (like my sous chef), the flavor is so mild compared to the rest of your stuff on the plate you will find yourself becoming a quick fan. Tip: You can save left over meatballs and make subs the next day! Mmmm.

How to prepare squash:

Take one medium squash and cut it in half. Scoop out the seeds in the middle then place open side down on a baking tray. Depending on the size, one squash between 4 to 8 lbs takes about an hour to an hour and a half at 375. Once it's done cooking, flip over and let sit for a few minutes to cool off. Take a fork and run down the side of the squash. Tiny "spaghetti-like" strands will produce.


Ingredients for meatballs:
- 1.5lbs extra lean ground beef
- 1/2 cup cooked whole-wheat couscous
- 2 cups whole-wheat bread, cubed
- ½ cup yellow onion, diced
- 2 cloves garlic, minced

- 2 cloves garlic, chopped
- 1 tsp dried oregano
- 3 28-ounce cans diced tomatoes
- 1/2 cup finely shredded Parmesan cheese
- 1 egg, 1 egg whites
- 1/2 tsp ground cinnamon
- 1/8 tsp nutmeg
- 3 bay leaves

- 1 tsp olive oil
- 1 tsp freshly ground pepper
- 1 tsp salt
- 2 tbsp fresh Italian parsley, chopped

Directions:
Pre-heat oven to 350. Whisk egg and egg white in a large bowl. Add the couscous, the bread, beef, Parmesan, cinnamon, nutmeg, minced garlic and the salt & pepper. Gently combine with a potato masher and/or your hands. If mixture seems too dry, add in 1-2 tbsp of water. Form into 28 meatballs, about 1 inch. Bake meatballs in oven at 350 for about 25 minutes.

Add the oil, onion, oregano and chopped garlic to large pot; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and bay leaves; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer for 10 minutes. Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the cooked meatballs. Simmer over low heat, partially covered, for 20 more minutes. Serve the meatballs with the sauce over 1 cup of squash, and garnish with a sprinkle of fresh parsley and a dash of grated parmesan. 

Entire recipe makes 8 servings. Serving size is 3 meatballs with sauce. Under 300 calories and around 7 grams of fat.