Old-Fashioned Spaghetti & Meatballs

Old-Fashioned Spaghetti & Meatballs

family's favorite recipes

To stretch the ground beef, we use high-fiber bulgur and whole-wheat breadcrumbs in the meatballs, which are baked rather than fried.
Prep Time: 40 minutes
Ready in: 1 1/4 hours
Yield: 6 servings
Ease of Prep: Moderate

Recipe Ingredients
1/3 cup bulgur
1/2 cup hot water
4 ounces lean ground beef
4 ounces hot Italian sausage
1 medium onion , very finely chopped
2 large egg whites , lightly beaten
3 cloves garlic , very finely chopped
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup fresh breadcrumbs , preferably whole-wheat (see Tip)
4 cups prepared marinara sauce
1/2 cup slivered fresh basil leaves or chopped fresh parsley
1 pound whole-wheat spaghetti or linguine
1/2 cup freshly grated Parmesan or Romano cheese (1 ounce)


Recipe Directions

1. To prepare meatballs: Combine bulgur and water in a small bowl. Let stand until the bulgur is tender and the liquid is absorbed, about 30 minutes.
2. Preheat oven to 350°F. Coat a rack with cooking spray and place it over a baking sheet lined with foil.
3. Combine ground beef, sausage, onion, egg whites, garlic, oregano, salt, pepper, breadcrumbs and the soaked bulgur 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.
4. To prepare sauce & spaghetti: 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).
5. Meanwhile, cook spaghetti (or linguine) 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.

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 cup.

Health Advantages: high fiber, low sat fat, high calcium, heart healthy.
Nutrition Information
Servings Per Recipe: 6
Amount Per serving
Calories: 496 cal Carbohydrate Servings: 4 1/2
Carbohydrates: 86 g Dietary Fiber: 18 g Cholesterol: 28 mg
Fat: 8 g Sodium: 568 mg Saturated Fat: 3 g
Protein: 27 g Potassium: 405 mg Monounsaturated Fat: 3 g
Nutrition Bonus: Fiber (72% daily value), Vitamin C (35% dv), Iron (30% dv), Calcium (25% dv), Vitamin A (25% dv).

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