Chicken meatballs on spaghetti squash with tomato-basil sauce
Chicken meatballs on spaghetti squash with tomato-basil sauce
Here is a very healthy main dish, Julie prepares light and fluffy chicken meatballs made with bulgur, which she finishes cooking in a garlic-tomato- fresh basil sauce, served on a bed of spaghetti squash. This simple recipe is nutritional and tasty.
Chicken meatballs on spaghetti squash with tomato-basil sauce
Prep time: 20 minutes |
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Cooking time: 1h15 |
Servings or yield: For 6 people |
Difficulty level: Easy |
1 spaghetti squash cut in half lengthwise and seeded |
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For meatballs |
1 lb. (500 g) shredded chicken |
1/3 cup (80 ml) water |
1/4 cup (60 ml) de bulgur |
¼ cup grated parmesan |
1 egg |
1 tsp. (5 ml) fresh oregano |
1 tsp. (5 ml) fresh basil |
Salt and pepper to taste |
For sauce |
1 can stewed tomatoes (19 oz. / 540 ml) |
4-5 fresh basil leaves |
2 garlic cloves, smashed |
Olive oil |
Salt and pepper to taste |
Preparation
To cook spaghetti squash, preheat oven to 425 ˚F. Cut the squash in 2 halves, scrape out seeds and fibres out of each half. Spray oil over the cut sides of the squash, place squash on the baking sheet cut side down and bake in oven about 30 to 45 minutes. Remove from the oven when it's cooked through and soft, and let it cool.
Flip squash so that cut side faces up – that will speed up the cooling. After squash cools, scrape with a fork to remove flesh in long strands, transfer in a dish and keep ward.
For meatballs, preheat oven to 400˚F. In a microwave bowl, mix water and bulgur and cook in on maximum 1 minute (do not drain). Set aside to cool slightly.
In a large bowl, add egg, basil, oregano, shredded chicken, bulgur, Parmesan, salt and pepper to taste. Mix well. Shape mixture into 24 balls and place on a paper-parchment lined baking sheet. Bake in the oven 15 minutes.
Meanwhile, for the sauce, in a large saucepan, add a drizzle of olive oil (about 3 tbsp.) with 2 crushed garlic cloves. Roast over medium heat until garlic is golden brown. Separate tomatoes steamed from its juice, drain and add to pan and let reduce over medium heat 7 to 9 minutes. Add the basil leaves and keep coking over medium-low.
After 15 minutes, remove meatballs from oven and gently add them to the pan with the sauce. Coat the meatballs with sauce, cover and simmer for 5 minutes on medium-low heat.
Warm squash spaghetti in the microwave if necessary and divide among 6 service bowls. Add 4 meatballs per plates with the tomato sauce, sprinkle with Parmesan cheese and fresh basil and serve immediately.