Healthified Italian Bulgur Meatballs with Spaghetti Squash

 

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) Muir Glen® diced tomatoes with Italian herbs, undrained

2

tablespoons small fresh basil or cilantro leaves or thinly sliced green onion

• 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.