|Preparation Time||50 Minutes|
|Cook Time||60 Minutes|
|Total Time||1 Hour, 50 Minutes|
|Main Ingredient||Bulgur; Ground Beef; Italian Sausage; Tomatoes; Spaghetti|
|Category||Meat; Pasta; Rice & Grains; Vegetables|
|Cook Method||Baking; Boiling|
|Diet||Heart Healthy; High Fiber; High Protein; Low Cholesterol; Low Fat|
1/3 cup bulgur
1/2 cup hot water
4 ounces lean ground beef
4 ounces hot Italian sausage
1 medium onion, very finely chopped
2 large egg whites, lightly beaten
3 cloves garlic, very finely chopped
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup fresh bread crumbs, preferably whole-wheat
Sauce and spaghetti
Preheat the oven to 350ï¿½F.
Bring the water to a boil. Add bulgur to a small heatproof bowl, and pour water over the bulgur. Cover the bowl and allow the bulgur to cook for 30 minutes or until it becomes tender and the liquid has been absorbed.
Spray an even coat of cooking spray onto the top oven rack. On the lower rack, place a baking sheet lined with aluminum foil.
One the bulgur has finished cooking, transfer to a large bowl. Add the ground beef, sausage, onion, egg whites, garlic, oregano, salt, black pepper, and bread crumbs. Mix the ingredients well until the mixture is an even consistency. Scoop approximately 1/4 cup portions of the mixture, and form into one-inch meatballs using your hands. Transfer the meatballs to the greased oven rack, and bake for 25 minutes. Once cooking is complete, remove the meatballs from the oven. Quickly roll the meatballs over a paper towel to remove excess grease. Set aside.
Into a large Dutch oven, add the marinara sauce and bring to a simmer. Transfer the meatballs to the Dutch oven. Cover the dish and simmer for 20 minutes.
Meanwhile, cook the pasta according to package directions. Drain in a colander, and pour into a serving bowl. Once the pasta has finished cooking, garnish with parsley, stirring well to combine. Top the pasta with the sauce and meatballs. Serve immediately with grated cheese, if desired.
Calories: 496 cal
Total fat: 8g
Saturated fat: 3g
Monounsaturated fat: 3g