Healthy Spaghetti Squash with Homemade Meatballs and Rich Tomato Sauce: A Low-Carb Italian Classic
Spaghetti squash served with a homemade, slow-simmered tomato sauce and incredibly juicy, tender meatballs. This recipe offers a delightful, lightened-up rendition of a beloved Italian comfort food, perfect for anyone seeking a wholesome yet satisfying meal.
Spaghetti squash truly stands out as one of nature’s most remarkable vegetables. Unlike its more conventional squash cousins, the magic happens when it’s cooked: its firm, golden flesh miraculously transforms into delicate, spaghetti-like strands. These natural “noodles” are surprisingly sturdy, capable of holding up to robust sauces, and can be twirled around your fork just like traditional pasta. This makes spaghetti squash an exceptional low-carb, gluten-free, and nutrient-rich alternative for classic pasta dishes, allowing you to enjoy all the flavors you love without the heavy feeling.
While I may have only recently discovered the joy of cooking spaghetti squash at home, it has quickly become a cherished staple in my kitchen. And let me assure you, it won’t be the last time I prepare this versatile vegetable! Many are intimidated by spaghetti squash, but the most challenging step is often simply cutting it in half lengthwise. With a sharp, heavy knife and a bit of caution, this task becomes manageable. Once you conquer that initial hurdle, the rest of the cooking process is an absolute breeze, culminating in a truly rewarding culinary experience.
Then comes the most satisfying part: raking the cooked squash with a fork and watching in amazement as its unique “spaghetti” strands effortlessly emerge. It’s a culinary marvel that prompts one to wonder about the genius who first uncovered this incredible secret! This unique characteristic not only makes it a fun ingredient to work with but also ensures a delightful texture that mimics traditional pasta, providing a satisfying bite to every forkful. The mild, slightly sweet flavor of the squash provides a perfect canvas for rich sauces, absorbing all the delicious notes of your chosen accompaniment.
Why Choose Spaghetti Squash? The Health Benefits
Beyond its incredible resemblance to pasta, spaghetti squash offers a wealth of health benefits. It’s significantly lower in calories and carbohydrates than traditional pasta, making it an excellent choice for those managing their weight or following a keto or low-carb diet. Rich in fiber, it aids in digestion and helps you feel fuller for longer. Furthermore, spaghetti squash is packed with essential vitamins and minerals, including Vitamin C, Vitamin B6, beta-carotene (which the body converts to Vitamin A), and manganese. Incorporating it into your diet is a delicious way to boost your nutritional intake without sacrificing flavor or satisfaction.
To transform this innovative “pasta” into a truly hearty and substantial meal, we pair the tender spaghetti squash with a robust, homemade tomato sauce and classic, succulent meatballs. This combination elevates the dish, making it a complete and incredibly comforting experience. The meatballs, inspired by the timeless wisdom of Marcella Hazan’s The Essentials of Classic Italian Cooking, are crafted with care to ensure they are exceptionally tender and flavorful, perfectly complementing the bright tomato sauce and delicate squash strands.
While the meatballs themselves are surprisingly straightforward to assemble, this entire dish does call for a dedicated amount of prep and cook time. This is why I wholeheartedly recommend reserving this delightful meal for a leisurely weekend. The rich depth of flavor achieved through slow simmering and thoughtful preparation is well worth the investment of time, transforming a simple meal into an extraordinary culinary event.
Crafting the Perfect Tomato Sauce
The heart of any great Italian-inspired dish lies in its sauce, and this homemade tomato sauce is no exception. It truly shines when allowed to slowly simmer and thicken on the stove for a good 1 to 2 hours. This extended cooking time allows the flavors of the San Marzano crushed tomatoes, aromatic garlic, fragrant bay leaves, and dried oregano to meld and deepen, creating a rich, complex, and intensely savory base for the dish. About an hour into the sauce’s simmering process, you can begin to preheat your oven and prepare the spaghetti squash for roasting. Depending on its size, the squash will typically require 40 to 50 minutes to cook to tender perfection.
Mastering the Meatballs: Tips for Tenderness
As the squash roasts, it’s the ideal time to turn your attention to the meatballs. These meatballs are quick to assemble, featuring a simple yet effective mixture of lean ground beef, fresh chopped parsley, finely grated Parmesan cheese, and a hint of freshly grated nutmeg. The secret to their incredible tenderness lies in the inclusion of bread that has been soaked in milk, acting as a binder and ensuring a moist, light texture. A crucial tip for achieving perfectly tender meatballs is to handle the mixture gently. Avoid over-squeezing or kneading the meatball mixture, as this can compress the proteins and result in tough, dense meatballs. Instead, combine the ingredients just until they are incorporated.
Once formed, the meatballs are briefly seared on all sides to develop a beautiful golden-brown crust and lock in their juices. After searing, they are gently transferred into the slowly simmering tomato sauce, where they continue to cook through and absorb the rich flavors of the sauce for an additional 10 to 15 minutes. A large Dutch oven is perfectly suited for this task, providing ample space and even heat distribution, but any sizable, heavy-bottomed saucepot will work just as well. The combination of searing and simmering ensures the meatballs are cooked to perfection, remaining incredibly moist and infused with the delicious tomato flavor.
This thoughtfully prepared meal truly embodies the best kind of lightened-up comfort food. It delivers all the satisfying warmth and flavor of a classic Italian dish, but with the added benefits of wholesome spaghetti squash, making it a meal you can feel good about enjoying. It’s an ideal choice for a family dinner, a cozy night in, or even a sophisticated gathering with friends. The natural sweetness of the squash, the tang of the tomato sauce, and the savory depth of the meatballs create a harmonious symphony of flavors that is both familiar and exciting.
Serving Suggestions and Variations
To elevate your dining experience, consider serving this dish with a sprinkle of fresh basil or a generous grating of extra Parmigiano-Reggiano cheese. A crisp green salad with a light vinaigrette would be a perfect complement, adding a refreshing contrast to the richness of the sauce and meatballs. For those who enjoy a glass of wine with their meal, a medium-bodied red like a Chianti or a lighter Sangiovese would pair wonderfully. Don’t be afraid to experiment with the sauce; adding a pinch of red pepper flakes for a subtle kick or some finely diced onion with the garlic can introduce new layers of flavor. For a vegetarian option, you can omit the meatballs and serve the spaghetti squash with just the homemade tomato sauce, perhaps adding some roasted vegetables like bell peppers or zucchini for extra texture and nutrition.
Spaghetti Squash with Homemade Tomato Sauce and Meatballs
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Ingredients
Tomato Sauce:
- 1-2 tablespoons extra virgin olive oil
- 4 garlic cloves finely minced
- 2 dried bay leaves
- 2 tablespoons dried oregano
- 2 (28-ounce) cans San Marzano crushed tomatoes
- kosher salt
- freshly ground black pepper
Roasted Spaghetti Squash:
- 5 lb whole spaghetti squash
- extra virgin olive oil
- kosher salt
- freshly ground black pepper
- unsalted butter
Meatballs:
- 1 slice whole wheat sandwich bread crust trimmed
- ⅓ cup (80 mL) whole or low-fat milk
- 1 cup fine breadcrumbs
- 1 lb (16 oz) 85% lean ground beef
- 1 large egg
- 3 tablespoons finely grated Parmigiano-Reggiano cheese plus more for serving
- 2 tablespoons finely chopped flat-leaf parsley
- ¼ teaspoon freshly grated nutmeg
- kosher salt
- freshly ground black pepper
- vegetable oil for cooking
Instructions
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1. Prepare Tomato Sauce: Heat 1-2 tablespoons of olive oil in a large saucepan or Dutch oven over medium-low heat. Add the finely minced garlic and sauté, stirring continuously, for about a minute until it becomes fragrant. Be careful not to let the garlic brown, as this can make it bitter. Stir in the bay leaves and dried oregano, then add the San Marzano crushed tomatoes. Mix all ingredients thoroughly. Season lightly with kosher salt and freshly ground black pepper to taste. Allow the sauce to slowly simmer, slightly covered, for 1 to 2 hours, stirring every so often to prevent sticking and ensure even cooking. This slow simmer is crucial for developing a rich, deep flavor.
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2. Cook Spaghetti Squash: Preheat your oven to 375°F (190°C) with an oven rack positioned in the center. Carefully trim the bottom of the spaghetti squash to create a stable base. Using a sharp, heavy knife, carefully cut the squash in half lengthwise. Scoop out and discard the inner seeds and stringy bits with a large spoon.
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Rub the cut-side interior of each squash half generously with olive oil and season with salt and pepper. Place the squash halves cut-side down on a half sheet pan lined with parchment paper or aluminum foil for easy cleanup. Bake for 40 to 50 minutes. The exact cooking time will vary depending on the size of your squash; it’s ready when the skin darkens slightly and feels tender when pressed. While the squash is roasting, proceed to prepare the meatballs as per the instructions below.
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3. Check Doneness: Once the roasting time is complete, remove the squash from the oven. Carefully turn one squash half over and lightly rake the inside flesh with a fork. If it easily separates into long, spaghetti-like strands, it is perfectly cooked and ready.
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4. Rake Spaghetti Squash: Place one cooked spaghetti squash half in a large bowl. Using a fork, rake the entire inside of the squash to produce beautiful, long, spaghetti-like strands. Note: The squash will be very hot. For easier handling and safety, I recommend holding down one side of the squash with another fork or a clean kitchen towel while raking with your dominant hand. Repeat this process with the remaining squash half.
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5. Season Spaghetti Squash: Toss the freshly raked spaghetti squash strands with a small pat of unsalted butter, allowing it to melt and coat the “noodles.” Season with additional kosher salt and freshly ground black pepper to taste. Once seasoned, your spaghetti squash is ready to be topped with the homemade tomato sauce and juicy meatballs. Garnish with extra cheese and serve immediately for the best flavor and texture!
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6. Prepare Meatball Base: In a small saucepan, combine the trimmed whole wheat sandwich bread slice and the milk. Place the pan over low heat and cook gently until the bread has fully absorbed all the milk and softened completely. Remove the pan from the heat and transfer the soaked bread mixture to a small bowl. Mash it thoroughly with a fork until a smooth paste forms. Set this mixture aside to cool slightly.
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7. Assemble Meatball Mixture: Spread the fine breadcrumbs evenly on a large sheet of wax paper; this will be used for coating the meatballs later. In a large mixing bowl, combine the ground beef, the large egg, finely grated Parmigiano-Reggiano cheese, finely chopped flat-leaf parsley, freshly grated nutmeg, and a generous sprinkling of kosher salt and freshly ground black pepper. Add the mashed bread and milk mixture from step 6. Using your hands, carefully and gently combine all the ingredients together until they are evenly incorporated. The key is to mix just enough; avoid pressing or squeezing the mixture too much, as the goal is to keep the mixture loose and moist, which ensures tender meatballs.
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8. Form and Coat Meatballs: Carefully shape the mixture into 1-inch diameter meatballs. Remember to handle them gently, forming them loosely rather than tightly compacting them, which contributes to their tenderness. Lightly roll each meatball in the prepared fine breadcrumbs on the wax paper, ensuring they are evenly coated. Place the coated meatballs on a clean plate as you form them.
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9. Sear Meatballs: In a heavy-bottomed cast iron skillet or a large sauté pan, heat a small layer of vegetable oil over medium-high heat. Once the oil is hot and shimmering, carefully place the meatballs into the pan. You may need to work in two batches to avoid overcrowding the pan, which can lower the oil temperature and prevent proper searing. The meatballs should sizzle immediately upon contact with the hot oil.
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10. Finish Cooking Meatballs: Sear the meatballs until they are beautifully browned on all sides. Be aware that they will be delicate at this stage, so flip them carefully with a spatula to prevent them from falling apart. Once browned, remove them from the pan and place them on a paper-towel-lined plate to drain any excess oil. Note: It is perfectly acceptable if the meatballs are not cooked all the way through at this point, as they will finish cooking within the simmering tomato sauce.
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11. Combine with Sauce: Once all the meatballs have been seared, gently place them into the pot containing the prepared, slowly simmering tomato sauce. Ensure they are submerged in the sauce. Cover the pot and allow the meatballs to continue cooking in the sauce for an additional 10 to 15 minutes, or until they are thoroughly cooked through and incredibly tender. This step allows the meatballs to absorb the rich flavors of the sauce.
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12. Serve: To serve, spoon a generous amount of the rich tomato sauce and several of the tender meatballs over the freshly cooked and seasoned spaghetti squash. Garnish with additional finely grated Parmigiano-Reggiano cheese, fresh parsley, or basil if desired. Serve immediately and enjoy this wholesome and flavorful low-carb Italian classic!