Old-Fashioned Pasta & Meatballs
Active Time: 40 Minutes
Total Time: 1 Hour 15 Minutes
Makes 6 servings
To stretch the ground beef, we use high-fiber Bulgar and whole-wheat breadcrumbs in the meatballs, which are baked rather than fried.
1/3 c. Bulgar
1/2 c. hot water
4 oz. lean ground beef
4 oz. hot Italian sausage
1 med. onion, very finely chopped
2 lg. egg whites, lightly beaten
3 cloves garlic, very finely chopped
1 tsp. dried oregano
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
1 c. fresh breadcrumbs, preferably whole-wheat (see Tip)
For Sauce Et al:
4 c. prepared Marinara sauce
1/2 c. slivered fresh basil leaves or chopped fresh parsley
1 lb. whole-wheat spaghetti or linguine
1/2 c. freshly grated Parmesan or Romano cheese (1 oz.)
Chef's Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread.
Tear the bread into pieces and process in a food processor until coarse crumbs form.
One slice makes about 1/3 c.
To prepare meatballs: Combine Bulgar and water in a small bowl.
Let stand until the Bulgar is tender and the liquid is absorbed, about 30 minutes.
Preheat oven to 350°F.
Coat a rack with cooking spray and place it over a baking sheet lined with foil.
Combine ground beef, sausage, onion, egg whites, garlic, oregano, sea salt, black pepper, breadcrumbs and the soaked Bulgar in a large bowl; mix well.
Form the mixture into 1-inch meatballs (about 24).
Place the meatballs on the rack and bake for 25 minutes.
Blot well with paper towel.
To prepare sauce & pasta: Put a large pot of lightly salted water on to boil.
Bring sauce to a simmer in a Dutch oven.
Add the meatballs to the sauce and simmer, covered, for 20 minutes.
Stir in basil (or parsley).
Meanwhile, cook pasta until just tender, 8 to 10 minutes.
Drain and transfer to a serving bowl.
Top with the sauce and meatballs and serve with grated cheese.
Fat. Total: 8 g.
Protein: 27 g.
Carbohydrates, Total: 86 g.
Fat, Saturated: 3 g.
Fiber: 18 g.
Cholesterol: 28 mg.
Sodium: 568 mg.
Percentage of calories from Fat: 15%Tweet
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