Old-Fashioned Spaghetti & Meatballs
Recipe from EatingWell

To stretch the ground beef, we use high-fiber bulgur and whole-wheat breadcrumbs in the meatballs, which are baked rather than fried.



by 1  person


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

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 degrees 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:

1.
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.
Nutrition information
Per Serving: cal. (kcal) 496, Fat, total (g) 8, chol. (mg) 28, sat. fat (g) 3, carb. (g) 86, Monosaturated fat (g) 3, fiber (g) 18, pro. (g) 27, vit. A (IU) 1215, vit. C (mg) 21, sodium (mg) 568, Potassium (mg) 405, calcium (mg) 252, iron (mg) 5, Vegetables () 3, Starch () 5, Medium-Fat Meat () 2, Percent Daily Values are based on a 2,000 calorie diet
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Mad About Meatballs in Tomato-Wine Sauce
..., of course) is planning the menu. With my son's birthday coming up, I've been eyeing these meatballs... texture was ideal. Tip: Mix the meatball mixture as little as possible--just enough to roughly evenly... that make the meatballs special in their own rite, but the tomato-wine sauce, although only a handful... read more...
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