Smart Spaghetti and Meatballs

Smart Spaghetti and Meatballs 150 Author: Canadian Living Credits: Smart Spaghetti and Meatballs 150

We've lightened up this classic Italian dish by using extra-lean ground turkey instead of the usual beef-and-pork combination. Whole wheat pasta and bread crumbs add an extra hit of fibre. Serve with a tossed green salad.

  • Portion size 6 servings
  • Credits : Canadian Living Magazine: April 2012

Ingredients

  • 1 1/4 lb whole wheat spaghetti
  • 1/4 cup torn fresh basil leaf
Meatballs:
  • 1/2 cup fresh whole wheat bread crumbs
  • 1 egg
  • 1/3 cup grated parmesan cheese
  • 2 cloves garlic minced
  • 1/2 teaspoon dried Italian herb seasoning
  • 1/4 teaspoon salt
  • 1 pinch hot pepper flakes
  • 1 lb extra-lean ground turkey
Sauce:
  • 1 tablespoon olive oil
  • 1 carrots finely chopped
  • 1 rib celery finely chopped
  • 1/2 onion finely diced
  • 3 cloves garlic minced
  • 1/2 teaspoon dried Italian herb seasoning
  • 1/4 teaspoon salt
  • 1/4 cup dry white wine
  • 1/4 cup dry red wine
  • 1 bottle (680 ml) strained tomatoes (passata)

Method

Sauce: In saucepan, heat oil over medium heat; cook carrot, celery, onion, garlic, Italian seasoning and salt, stirring occasionally, until softened, about 7 minutes.

Add wine; cook for 2 minutes. Add tomatoes and 3/4 cup water; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until slightly thickened, about 40 minutes.

Meatballs: Meanwhile, in large bowl, stir together bread crumbs, egg, Parmesan cheese, garlic, Italian seasoning, salt and hot pepper flakes; stir in turkey until combined. Shape by scant 1 tbsp into 30 meatballs.

Bake on parchment paper–lined baking sheet in 375°F (190°C) oven until digital rapid-read thermometer inserted into centre of a few reads 165°F (74°C), about 15 minutes. Add to sauce.

Meanwhile, in large pot of boiling salted water, cook pasta according to package directions; drain. Serve topped with meatballs and sauce. Garnish with basil.

Nutritional facts Per serving: about

  • Fibre 9 g
  • Sodium 881 mg
  • Sugars 10 g
  • Protein 31 g
  • Calories 555.0
  • Total fat 13 g
  • Potassium 609 mg
  • Cholesterol 90 mg
  • Saturated fat 4 g
  • Total carbohydrate 81 g

%RDI

  • Iron 46.0
  • Fibre 0.0
  • Folate 17.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 13.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 25.0
  • Vitamin C 8.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Smart Spaghetti and Meatballs

Login