Healthy Recipes with Huge Portions: Spaghetti Squash Pizza Pie, Teriyaki Meatloaf Muffins
1/4th of recipe: 211 calories, 5.5g total fat (2.5g sat. fat), 709mg sodium, 27g carbs, 6g fiber, 11.5g sugars, 14.5g protein
We still can't get over the fact that a massive hunk of this crave-worthy dish has just 211 calories...
Cook: 1 hour and 25 minutes
Cool: 10 minutes
1 spaghetti squash (at least 4 1/2 lbs.)
1 cup chopped mushrooms
1/2 cup chopped onion
1/2 cup chopped bell pepper
1 1/4 tsp. onion powder
1 1/4 tsp. garlic powder
2 cups canned crushed tomatoes
1 tsp. Italian seasoning
1 1/2 oz. (about 24 slices) turkey pepperoni, chopped
1/2 cup (about 4 large) egg whites or fat-free liquid egg substitute
1/2 cup shredded part-skim mozzarella cheese
1/4 cup sliced black olives
1 tbsp. chopped basil
Preheat oven to 400 degrees. Spray a large pie pan with nonstick spray.
Microwave squash for 6 minutes, or until soft enough to cut. Once cool enough to handle, halve lengthwise; scoop out and discard seeds. Fill a large baking pan with 1/2 inch water and place squash halves in the pan, cut sides down.
Bake until tender, about 40 minutes.
Meanwhile, bring a skillet sprayed with nonstick spray to medium-high heat. Add mushrooms, onion, bell pepper, and 1/4 tsp. each onion powder and garlic powder. Cook and stir until veggies have slightly softened and lightly browned, about 4 minutes.
Remove squash from oven, but leave oven on. Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture.
Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups squash strands to a large bowl. (Reserve any extra squash for another time.)
Add remaining 1 tsp. each onion powder and garlic powder to the bowl. Add canned crushed tomatoes, Italian seasoning, pepperoni, egg whites/substitute, and cooked veggies. Mix thoroughly. Transfer mixture to the pie pan and smooth out the surface.
Bake until slightly firm, about 25 minutes.
Sprinkle with cheese, olives, and basil. Bake until cheese has melted and lightly browned, about 10 minutes.
Let cool for 10 minutes before slicing.
MAKES 4 SERVINGS
Spaghetti Squash Alternatives: Save time by cooking it in the microwave; save effort by making it in a slow cooker. Click for the full 411.
1/6th of recipe (1 muffin): 165 calories, 3.5g total fat (1.5g sat. fat), 592mg sodium, 13.5g carbs, 2g fiber, 7.5g sugars, 18.5g protein
These tasty meatloaves have cauliflower bits baked in, but you can't even tell. Perfect if you're trying to sneak veggies into picky humans (including yourself)!
Cook: 35 minutes
3 cups roughly chopped cauliflower
1 lb. raw extra-lean ground beef (4% fat or less), or HG Alternative
1/2 cup canned crushed pineapple packed in juice, thoroughly drained
1/4 cup (about 2 large) egg whites or fat-free liquid egg substitute
1/4 cup whole-wheat panko bread crumbs
1/4 cup chopped scallions
1 tsp. chopped garlic
1/4 tsp. salt
6 tbsp. thick teriyaki marinade or sauce
1 tsp. sesame seeds
Preheat oven to 375 degrees. Spray a jumbo 6-cup muffin pan with nonstick spray.
Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed.
Transfer to a large bowl.
Add all remaining ingredients except teriyaki sauce and sesame seeds. Add 3 tbsp. teriyaki sauce, and mix thoroughly. Evenly distribute mixture among the muffin cups, and smooth out the tops. Sprinkle with sesame seeds, and lightly press into the muffins.
Bake until firm with lightly browned edges, about 35 minutes.
Evenly drizzle with remaining 3 tbsp. sauce.
MAKES 6 SERVINGS
HG Alternative: If made with lean ground turkey (7% fat or less), each muffin will have 175 calories, 5.5g total fat (2g sat. fat), 606mg sodium, 13.5g carbs, 2g fiber, 7.5g sugars, and 18g protein (SmartPoints® values*: 4 on Green Plan, 4 on Blue Plan, 4 on Purple Plan).
HG FYI: Jumbo muffin pans are sometimes labeled as giant. Look for them at stores like Bed Bath and Beyond, or order one online.
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