Spaghetti & Meatballs
Old Fashion Style

Spaghetti & Meatballs ~ Super Food Recipes

Imagine a World Where the Noodles are Calorie Free

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.


For Meatballs:

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.


per Serving

Calories: 496

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%

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