Chicken Parmesan without the guilt? I saw a really yummy looking recipe for Chicken Parmesan Meatballs that I wanted to try, but didn't want to eat all the carbs involved in pasta. I had also been seeing cheesy spaghetti squash casseroles that looked really good, so I had the idea to combine them.
Ground chicken, onion, Parmesan, parsley, lemon zest, breadcrumbs, garlic, and egg are combined to make the meatballs, which are basted with tomato sauce and cooked in the oven.
Spaghetti squash goes into a casserole dish (I cook mine in the microwave). This is from two medium squashes.
Place the cooked meatballs on top, then the tomato sauce. I forgot to season the squash, oops! So I added more salt and pepper here.
Lastly - cheeeeeese. lots of mozzarella cheese.
The whole thing goes into the oven to melt the cheese, then under the broiler for a few minutes to brown it.
Yum. This is gooey and cheesy and totally diet friendly.
Chicken Parmesan Meatballs and Spaghetti Squash
adapted from Daydream Kitchen
1 1/4 lbs ground chicken (or turkey)
2 tbsp onion, chopped
1/2 cup Parmesan
1/2 cup breadcrumbs
zest of 1/2 lemon
1 tbsp parsley, chopped
1 clove garlic, minced
1 egg, whisked
salt & pepper to taste
4 cups tomato sauce of choice (my recipe below)
2 medium spaghetti squashes, cooked and strands removed
2 cups (or more) shredded mozzarella
Preheat oven to 400 degrees F with the rack near the top.
In a large bowl, combine chicken, onion, Parmesan, breadcrumbs, lemon zest, parsley, garlic, egg, salt, and pepper. Make large balls with your hands, and arrange them on a foil covered baking sheet. Brush the tops with some of the tomato sauce. Bake for 15 mins.
Meanwhile, place the spaghetti squash strands in a casserole dish. Season with salt and pepper. Arrange the meatballs on top of the squash, then pour the remaining sauce over the top. Sprinkle with the mozzarella.
Place in the oven until the cheese is melted, about 10 minutes. If it has not browned, turn the broiler on to Lo for a few minutes.
Marcella Hazan's Tomato Sauce
1 large can of crushed San Marzano tomatoes
5 tbsp butter
1 medium onion, peeled and cut in half
Salt to taste
Put the tomatoes in a saucepan, add the butter and onion, and cook uncovered at a very slow, but steady simmer for about 45 minutes, or until it is thickened to your liking and the fat floats free from the tomato (this is just an indication, no need to try to strain the fat out, just stir it back in).
Taste and correct for salt. Discard the onion or blend/chop all or some of it into the sauce.