Beef Meatballs with Spaghetti Squash

Ingredients

• lean ground beef 5 oz
• spaghetti squash (cooked) 1.5 cups
• tomato sauce no sugar added 0.5 cup
• olive oil 1 tsp
• salt to taste
• black pepper to taste
• garlic powder 0.5 tsp
• dried Italian herbs 0.5 tsp

Method

1. Prepare the spaghetti squash. If not already cooked, preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise carefully using a sharp knife. Scoop out the seeds with a spoon. Place the halves cut-side down on a baking sheet lined with parchment paper. Roast for about 30-40 minutes until the flesh is tender and can be shredded easily with a fork. Once cooled, use a fork to scrape the flesh into spaghetti-like strands. Set aside 1.5 cups (about 360g) for the recipe.
   Tip: Roasting the squash cut-side down helps steam it and makes the flesh tender.
2. Make the beef meatball mixture. In a medium bowl, place the 5 oz (141.8g) of lean ground beef. Add salt, black pepper, garlic powder, and dried Italian herbs if using. Mix gently with your hands or a spoon until just combined. Avoid overmixing to keep the meatballs tender.
   Tip: Use your hands for mixing to evenly distribute seasoning without compacting the meat.
3. Form and cook the meatballs. Divide the beef mixture into 6 equal portions and roll each into a small ball about 1.5 inches in diameter. Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat. Add the meatballs and cook for about 8-10 minutes, turning occasionally, until browned on all sides and cooked through (internal temperature should reach 160°F/71°C). Remove from heat and set aside.
   Tip: Don’t overcrowd the pan; cook meatballs in batches if needed for even browning.
4. Heat the tomato sauce. In the same skillet, pour in 1/2 cup (120g) of no sugar added tomato sauce. Warm it over medium-low heat for 3-5 minutes, stirring occasionally. Return the cooked meatballs to the skillet and gently coat them with the sauce. Let everything simmer together for 2-3 minutes to blend flavors.
   Tip: Use the skillet with meat drippings for extra flavor in the sauce.
5. Warm the spaghetti squash. In a separate pan or microwave, gently warm the 1.5 cups of cooked spaghetti squash. Season lightly with salt and a small drizzle of olive oil if desired.
   Tip: Avoid overheating the squash to keep its texture firm and pleasant.
6. Plate and serve. Divide the warmed spaghetti squash onto two plates. Top each portion with the sauced beef meatballs. Serve immediately while hot.
   Tip: Garnish with fresh herbs like parsley or basil if available for a fresh touch.

Pro tips

• To save time, cook the spaghetti squash in the microwave by piercing it with a fork and microwaving for 10-12 minutes, turning halfway.
• Use a meat thermometer to ensure meatballs are safely cooked to 160°F (71°C).