Health Tip – Jan. 25 – Healthy Spaghetti and Meatballs

Filed under: Dee Dee |

Thanks to the iron and protein from the beef, lycopene from the tomato sauce and energy-producing carbs from the pasta, spaghetti and meatballs can be a healthy trifecta. If you stick to modest portions and lean beef, you can enjoy its benefits without overdoing it. Limit yourself to three ounces of meat and a cup of cooked pasta per serving. Pump up the health benefits by using whole-wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat.

Here’s my recipe for healthy spaghetti and meatballs:

1 slice whole-wheat sandwich bread, ground into coarse crumbs

8 ounces ground sirloin

1 medium onion, chopped

1 portobello mushroom, stem removed and chopped

4 garlic cloves, chopped

1/4 cup fresh parsley leaves, chopped fine, with stems removed

1 large egg white

Kosher salt and freshly ground black pepper

1/2 teaspoon ground nutmeg

2 tablespoons olive oil

1 (28-ounce) can whole peeled tomatoes in juice, crushed by hand

1/2 cup low-sodium beef broth

1 small bunch fresh basil, chopped fine, with stems removed

3 sprigs fresh thyme

8 ounces whole-wheat

Use a food processor to make the sandwich bread into coarse crumbs.  In a large bowl, mix the bread crumbs with the beef, 1/4 cup onion, mushroom, 1 tablespoon garlic, parsley, and egg white. Season with salt, pepper and nutmeg. Form into 20 meatballs. Set aside.

Heat oil in a large saucepan and add remaining onion and garlic. Cook until tender. Stir in the tomatoes, broth basil and thyme.  Bring to a simmer and cook, stirring occasionally, 20 minutes. Add the meatballs and continue to simmer without stirring, until the meatballs are partially cooked, about 10 minutes. Turn the meatballs; cook 10 minutes more or until fully cooked.

Cook the pasta to desired doneness in boiling, lightly salted water. Drain. Serve with sauce and meatballs.





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