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Someone Pasta Meatballs

Someone Pasta Meatballs
Prep Time
15 min
Cook Time
1h 20 min
Yields
6 servings

High-fibre spaghetti and meatballs in a zesty tomato sauce.

Per serving: 663 calories, 16.5 g total fat (5.6 g saturated fat), 45 g protein, 86 g carbohydrate, 13.6 g fibre, 107 mg cholesterol, 749 mg sodium.

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ingredients

Meatballs

1 ½
cup fresh whole grain bread crumbs (see tip)
½
cup 1% milk
1
lb(s) extra-lean ground sirloin
8
oz light mild Italian sausage (remove casing and break into very small pieces)
cup packed freshly grated Parmesan cheese
1
egg
1
Tbsp minced fresh flat-leaf parsley
1
tsp minced garlic
¼
tsp each salt and freshly ground black pepper
1
Tbsp olive oil for browning

Sauce

1
Tbsp minced garlic
1
cup diced red onions
1 28
oz can crushed tomatoes (796 mL)
1
can diced plum tomatoes with their liquid
¼
cup coarsely chopped fresh basil
2
Tbsp chopped fresh flat-leaf parsley
2
tsp dried Italian seasoning
1
Tbsp balsamic vinegar
1
Tbsp brown sugar
½
tsp salt and freshly ground black pepper

Pasta

1
lb(s) high-fibre spaghetti (see tip)
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directions

Step 1

In a small bowl, soak bread crumbs in milk for 5 minutes. In a large bowl, mix wet bread crumbs with all remaining meatball ingredients. Shape into 24 meatballs. (Hint: Press meat mixture into 1/3 cup measuring cup. Use this amount to make TWO meatballs.)

Step 2

Heat olive oil in a deep, 14-inch non-stick skillet over medium-high heat. Add meatballs and brown on all sides. Remove meatballs from skillet and set aside. Do not drain off drippings or wipe skillet.

Step 3

Tip: To make fresh bread crumbs, place a couple slices of whole grain bread in a food processor or mini chopper and pulse on and off until soft crumbs are formed.

Step 4

Add onions, garlic and 1/4 cup water to same skillet. Cook over medium-high heat until onions are tender and water has evaporated. Add all remaining sauce ingredients. Bring to a boil. Reduce heat, cover and simmer 10 minutes. Add browned meatballs, cover and simmer for 40 minutes.

Step 5

Prepare pasta according to package directions. Drain well. Top spaghetti with sauce and meatballs. Sprinkle with freshly grated Parmesan, if desired.

Step 6

Tip: Look for high-fibre spaghetti (with inulin) beside the regular spaghetti and your grocery store, or choose whole wheat or whole grain spaghetti.

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