Spaghetti squash is a versatile and nutritious vegetable that deserves a spot in your kitchen. With its mild flavor and stringy texture, it’s the perfect base for a variety of dishes. Packed with vitamins, fiber, and antioxidants, spaghetti squash is not only delicious but also a great way to add more vegetables to your diet.
Why You’ll Love This Recipe
Great for Meal Prep
This recipe stores well, making it easy to prepare in advance for a week of nourishing lunches or dinners.
Seasonal Ingredients
Take advantage of fall produce like spaghetti squash to create meals that are fresh, flavorful, and in season.
High in Protein
Lean ground beef and cheese offer plenty of protein, helping to keep you fuller for longer while supporting muscle maintenance.
Ingredients:
Mediterranean Diet Recipe: Spaghetti Squash with Jalapeño Meatballs
Makes 2 servings
8 oz lean ground beef (93% lean)
1 jalapeño, diced
¼ white onion, diced
Black pepper, to taste
1 medium spaghetti squash
¼ cup mixed cheese (Parmesan and Asiago)
1 tbsp pine nuts
2 garlic cloves, minced
1 tbsp sundried tomatoes, chopped
Optional: 1 dried hot chili pepper
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Instruction:
Preheat oven to 400°F (200°C). Microwave spaghetti squash for 5 minutes in a damp towel to soften, then slice into rings. Bake for 30–40 minutes.
Mix beef, jalapeño, onion, and black pepper to form meatballs. Cook in a skillet until done, then set aside.
In the same pan, sauté garlic, pine nuts, chili pepper, and sundried tomatoes for 2-3 minutes.
Add spaghetti squash strands to the skillet, and stir in cheese until melted.
Serve with meatballs, garnishing with extra cheese and Italian herbs.
Nutrition Value (Per Serving):
(Recipe serves 2)
Calories: 450 kcal
Protein: 32g
Fat: 26g
Carbohydrates: 24g
Fiber: 5g
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Nutritional Benefits of Squash:
Low in Calories – Spaghetti squash is a great low-calorie alternative to traditional pasta, helping you enjoy larger portions while staying light on calories.
Rich in Fiber – Squash is high in fiber, supporting healthy digestion and keeping you full longer.
Packed with Vitamins – It’s a good source of vitamin A and C, promoting a healthy immune system and glowing skin.
Watch Step By Step Recipe Video:
Tips for Success:
Microwave the Squash: Wrap your spaghetti squash in a damp kitchen towel and microwave for 3-5 minutes to soften it, making slicing much easier.
Use the Ring Method: Slice the squash into rings instead of lengthwise for longer, more noodle-like strands.
Season Generously: Spaghetti squash absorbs flavors beautifully—don’t skimp on seasoning your meatballs and squash.
Don’t Skip the Sauté: Cooking the garlic, pine nuts, and sun-dried tomatoes together before tossing in the squash adds depth and richness to the dish.
Customize Your Cheese: Use a blend of Parmesan and Asiago or try Pecorino Romano for a slightly sharper flavor.
5 Reasons to Try This Recipe from a Dietitian
Supports Weight Management: Low in calories and carbs, spaghetti squash is a satisfying, nutrient-rich option that can help with portion control and maintaining a healthy weight.
Heart-Healthy Ingredients: Packed with lean protein and cooked in olive oil, this dish is rich in healthy fats and nutrients that support cardiovascular health.
Great for Digestive Health: Spaghetti squash and sun-dried tomatoes provide fiber, aiding in digestion and promoting gut health.
Anti-Inflammatory Benefits: Ingredients like garlic, olive oil, and jalapeños offer anti-inflammatory properties, which may help reduce inflammation linked to chronic conditions.
Balances Blood Sugar: With its low glycemic load and high protein content, this recipe helps stabilize blood sugar levels, making it a smart choice for individuals managing diabetes or insulin resistance.
This recipe isn’t just delicious—it’s designed to nourish your body and support long-term health goals!
Other Mediterranean Diet Beef Recipes:
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