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Home > Spaghetti and meatballs
  

Spaghetti and meatballs

Recipe Information

Servings 7
Preparation Time 50 Minutes
Cook Time 60 Minutes
Total Time 1 Hour, 50 Minutes
Difficulty Intermediate
Main Ingredient Bulgur; Ground Beef; Italian Sausage; Tomatoes; Spaghetti
Category Meat; Pasta; Rice & Grains; Vegetables
Meal Lunch; Dinner
Type Main Dish
Cuisine Italian
Cook Method Baking; Boiling
Diet Heart Healthy; High Fiber; High Protein; Low Cholesterol; Low Fat

Ingredients

  • Meatballs

    • 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

    • 4 cups prepared marinara sauce

    • 1/2 cup slivered fresh basil leaves, or chopped fresh parsley 

    • 1 pound whole-wheat spaghetti, or linguine 

    • 1/2 cup (1 ounce) Parmesan or Romano cheese, freshly grated

     
 

Directions

  • Preheat the oven to 350�F.

  • 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.

 

Nutrition (per serving)

  • Calories: 496 cal

  • Total fat: 8g

  • Saturated fat: 3g

  • Monounsaturated fat: 3g

  • Cholesterol: 28mg

  • Sodium: 568mg

  • Potassium: 405mg

  • Carbohydrate: 86g

  • Fiber: 18g

  • Protein: 27g