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    Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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    Old-Fashioned Spaghetti & Meatballs

    WebMD Recipe from EatingWell.com

    Old-Fashioned Spaghetti & Meatballs

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

    This Recipe Is:
    Ingredients
    Prep: 40 minutes | Total Time: 1 1/4 hours
    • 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 breadcrumbs, preferably whole-wheat (see Tip)
    • 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
      freshly grated Parmesan, or Romano cheese (1 ounce)
    Instructions
    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°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
    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.
    Nutritional Information

    Makes: 6 servings
    • Calories492
    • Fat8 g
      • Saturated fat3 g
    • Cholesterol28 mg
    • Carbohydrates85 g
      • Dietary fiber18 g
    • Protein27 g
    • Sodium568 mg
    * Nutritional Guidelines based on the USDA's MyPlate Standards.

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