Meal Total (per plate): 343 cal., 8 g total fat (2 g sat. fat), 57 mg chol., 580 mg sodium, 39 g carb. (11 g fiber, 21 g sugars), 33 g pro. Exchanges: 1 vegetable, 2 starch, 4 lean meat, 0.5 fat.
Carb. per serving 39 g
Servings 4 (1¼ cups squash mixture and 3 meatballs each)
Prep 25 minutes Microwave 12 minutes Cook 20 minutes
1. Cut squash in half lengthwise; remove seeds and strings. Place one half, cut side down, in a microwave-safe baking dish. Using a fork, prick the skin all over. Microwave on 100 percent power (high) for 6 to 7 minutes or until tender when pierced with a fork; carefully remove from baking dish. Repeat with the other squash half. Cool squash slightly. Using a fork, shred and separate the squash pulp into strands. You should have about 4 cups.
2. Coat an unheated large nonstick skillet with cooking spray; heat over medium heat. Add mushrooms and half of the onion; cook for 5 minutes, stirring occasionally. Transfer mushroom mixture to a large bowl. Stir in apple, thyme, pepper, and salt. Add turkey and mix well. Shape mixture into 12 meatballs, each about 2 inches in diameter.
3. In the same skillet heat 2 teaspoons of the oil over medium heat. Add meatballs. Cook for 10 to 12 minutes or until no longer pink (165°F), turning occasionally so meatballs brown evenly. Reduce heat if meatballs start to get too brown.
4. Meanwhile, in a large nonstick saucepan cook the eggplant and remaining onion in the remaining 2 teaspoons oil over medium heat for 5 to 10 minutes or until tender, stirring occasionally. Stir in the pasta sauce.
5. To serve, divide squash among four serving plates. Top with meatballs and sauce mixture. Sprinkle with Parmesan cheese.
Per serving: 343 cal., 8 g total fat (2 g sat. fat), 57 mg chol., 580 mg sodium, 39 g carb. (11 g fiber, 21 g sugars), 33 g pro. Exchanges: 1 vegetable, 2 starch, 4 lean meat, 0.5 fat.
Flavor Boost Top each serving with snipped fresh herbs such as Italian parsley, basil, and/or oregano for a burst of freshness.