1 spaghetti squash
1 egg, beaten
1 pound extra lean ground turkey
1/3 cup Parmesan cheese
1 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4-1/2 teaspoon red pepper flakes
black pepper, to taste
1 jar favorite spaghetti sauce
Italian parsley, chopped
Carefully slice spaghetti squash lengthwise. Scoop out seeds and surrounding strands with a large spoon. Pour about 1 inch of water in a large, microwave-safe baking dish and place spaghetti squash halves in the dish, cut-side down. Place squash in microwave and cook 8 to 12 minutes, depending on the size of the squash. Remove squash from microwave and let cool 5 minutes.
While spaghetti squash cooks, preheat oven to 350 degrees. Lightly coat a 9×13 baking dish with olive oil and place in oven. In a large bowl, combine the egg, ground turkey, Parmesan, Italian seasoning, garlic powder, onion powder, red pepper and black pepper until well blended. Remove baking dish from oven and swirl oil to ensure it evenly covers the dish. Form 12 meatballs with mixture and slightly press the balls into the baking dish. Cook for 15 minutes.
While the meatballs cook, use a fork to scrape the insides of the spaghetti squash and place in a bowl. Spray a muffin pan with cooking spray. Evenly distribute the spaghetti squash in the muffin pan and use a spoon to create an indentation in the middles.
Remove meatballs from oven, turn each of the meatballs and cook an additional 3 to 5 minutes. Remove from oven. Place one meatball atop each spaghetti squash indentation. Top each meatball with spaghetti sauce and bake 5 to 10 minutes, until sauce is bubbly. Remove from oven. Sprinkle with Italian parsley when ready to serve.