Spaghetti Squash & Meatballs

Spaghetti Squash

– One Spaghetti Squash ( cut in half, and remove seeds )

– Preheat oven to 350 degrees

– Spray olive oil or canola oil spray on a baking sheet

– Place squash on baking sheet ( cut sides down )

– bake for 30 minutes

– remove from oven and let it cool

– Once cool, use a fork to remove the stringy inner flesh from the spaghetti squash

– Place in a bowl & toss with 1/2 cup organic or low sugar tomato sauce and 2 tbsp aged,

grated Parmesan cheese



– 1  pound lean ground organic beef ( or lean ground turkey or chicken )

– 1 whole egg

– 2 tbsp aged, grated Parmesan cheese

– a pinch of minced garlic

– 3 minced basil leaves

– mix together and form meatballs 3 inch in diameter

– preheat oven to 350 degrees

– spray olive oil spray or canola spray on a baking sheet

– place meatballs on baking sheet, spacing each 1-2 inches apart

– bake for 35 minutes

– coat with organic or low sugar tomato sauce ( a teaspoon for each will do )

– place over spaghetti squash & serve with a salad



– 2 cups baby leaf spinach, 1 cup baby leaf romaine lettuce, 1/2 diced cucumber topped w/ 3 tbsp Cardini’s light balsamic vinegarette dressing

This meal may be used as Meal 4 in the Remedy Recipes book format. ( 6 oz. of meatball for men( about 4 meatballs ), 3 oz. meatball for women ( about two meatballs ), 1 cup spaghetti squash for both men & women.


About the author

John M. Di Fazio II
John M. Di Fazio II

John M Di Fazio II is a nutrition consultant, a personal trainer, and a massage therapist and has twenty years of experience working in the fitness industry. He was employed by Gold's Gym for thirteen years and in 2005 co-founded Remedy Fitness, a unique fitness establishment located in East Setauket, New York. While in the employ of Gold's Gym, he was recruited into Nutritionalysis, a nutrition company based in Venice Beach, California that specialized in individualized nutrition programs, and received his certification. Excelling in the field, his clientele grew by thousands. While establishing such a full clientele in nutrition and personal training, John also graduated from the State University of New York at Stony Brook with a bachelors degree in philosophy and also graduated from the New School for Holistic Health & Research on Long Island, New York with a degree and a New York State license for massage therapy.

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