Meatball Bites with Spaghetti Squash
Ingredients
- 2 spaghetti squash cut in half lengthwise and seeds removed
- 1 lb ground beef
- 4 egg whites whisked
- 1 egg
- 1/2 tbsp dried parsley
- 1/2 tbsp dried basil
- 1/2 tbsp dried thyme
- cooking fat
- salt
- pepper
Ingredients for the tomato sauce
- 2 cups tomato sauce (good quality)
- 1 clove garlic minced
- 1/2 tbsp dried parsley
- 1/2 tbsp dried basil
- 1/2 tbsp dried thyme
- salt
- pepper
Instructions
- Preheat your oven to 425 F.
- Place the spaghetti squash on a baking sheet, cut side down, and bake for 25 to 30 minutes.
- Combine the ground beef, dried parsley, dried, basil, dried thyme, and egg, and season to taste with salt and pepper. Mix everything until well combined.
- Roll the meat into meatballs of about 1 inch in diameter.
- In a bowl, combine all the ingredients for the tomato sauce and season to taste.
- In a large skillet placed over a medium heat, sauté the meatballs until browned on all sides.
- Add the tomato sauce to the skillet and cook for 7 to 10 minutes, or until the meatballs are cooked through.
- Once the spaghetti squash is cooked, use a large spoon to scoop the stringy pulp from the squash and place in a bowl.
- Lower the oven’s heat to 350 F.
- Mix the egg white with the spaghetti squash, and then fill each cavity of a muffin tin with the squash mix, pressing down in the middle to make a “nest” for the meatball.
- Place one meatball on top of each muffin and place in the oven for about 15 minutes.
- Serve with remaining sauce drizzled on top of each meatball bite.
Nutrition
By Jason Fung, MD
Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.
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