Spaghetti & Meatballs

This recipe provides an excellent balance between carbohydrates and protein which makes for a satisfying meal.  If you use your own beef stock you will cut calories and tons of sodium and add more flavor. I made this yesterday for Daniel’s lunches for the week and he loved it!! I didn’t add the additional basil and parsley that the recipe called for and I stirred the cheese into the sauce before adding the spaghetti.

Yield: 8     (serving size: 1 cup spaghetti + 1/2 cup sauce + 4-8 meatballs)

Sauce

Cooking spray

1 cup finely chopped onion

3 garlic cloves, minced

2 tbsp. tomato paste

1/4 tsp. sea salt

1 cup home-made beef stock or 1 (14 oz. can) less-sodium beef broth

2 (28 oz. cans) whole peeled tomatoes, undrained & chopped

Meatballs

1 (1-oz.) slice whole-grain bread

2 (4 oz.) links sweet Italian turkey sausage, casings removed

1/2 cup finely chopped onion

1/3 cup chopped fresh basil or 1 1/2 tbsp. dry

1/4 cup chopped fresh parsley

2 large eggs, lightly beaten

1/2 tsp. freshly ground black pepper

1/4 tsp. salt

2 garlic cloves, minced

1 lb. lean ground turkey

Remaining Ingredients

optional  - 1/2 cup chopped fresh parsley

optional – 1/3 cup chopped fresh basil

1 lb. hot cooked angel hair pasta &/or linguini

1/2 cup (2 oz.) grated fresh Parmigiano-Reggiano cheese

optional – parsley sprigs

  1. To Prepare Sauce – heat a large non-stick skillet coated with cooking spray over medium-high heat. Add 1 cup onion; saute 3 minutes. Add 3 garlic cloves, and saute 1 minute. Add tomato paste; cook 1 minute. Stir in 1/4 tsp. salt and beef broth. Cook 4 minutes. Stir in tomatoes. Reduce heat, and simmer 45 minutes, stirring occasionally.
  2. Preheat Broiler.
  3. To Prepare Meatballs – place bread in a food processor; process until fine crumbs measure 1/2 cup. Combine crumbs, suasge , and next (8) ingredients in a bowl. With wet hands shape turkey mixture into 32 large meatballs or 60 smaller meatballs. Place meatballs on a broiler pan coated with cooking spray. Broil 5-15 minutes (depending on size) or until done. Add meatballs to sauce; simmer 15 minutes. Sprinkle with 1/2 cup parsley and 1/3 cup basil, if desired. Serve over spaghetti. Sprinkle with cheese; garnish with parsley sprigs, if desired.

CALORIES 291 (25% from fat); FAT 8g (sat 3.2g); CHOL 76mg; SOD 873mg; CARB 32.2g; FIBER 4.1g; PROTEIN 24.3g

Based on recipe from Cooking Light Annual Recipes 2007

Spaghetti and Meatballs

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