Spaghetti and Meatballs

Spaghetti and Meatballs

So I think I have stressed how much I love taking fatty food and making it low fat and healthy, but, have I stressed my other passion?  I love getting this done in under an hour!  That’s right; spaghetti and meatballs that are low fat and done in under an hour.  I’m the modern day nonna except I’m 33… and blond!

Serves 4

1 medium onion grated

1 lb. /500 g extra lean ground beef (or chicken or turkey)

3 cloves garlic crushed

½ cup whole wheat bread crumbs (unseasoned)

½ cup tomato (marinara) sauce at room temperature. (click for marinara recipe)

A handful of fresh Italian parsley chopped (about 1 tbsp)

1 egg

2 tbsp freshly grated parmesan cheese

1 tsp salt

½ tsp pepper

1 375 g box of whole wheat spaghetti

–  If possible make the tomato sauce ahead of time but if not then start with that and prepare as recipe outlines.

–  Remove half a cup of the marinara sauce from the pot once it is cooked and set aside to cool.

–  Preheat the oven to 350 F

–  In a large bowl grate the onion using a box grater.

–  Then place the meat over the grated onion (this is not a technique but a way to save your eyes from the onion juice!).

–  Then add the garlic, bread crumbs, the tomato sauce, parsley, egg, parmesan cheese, salt and pepper.

–  Mix all of the ingredients together with your hands; stop just when the ingredients have come together, you don’t want to over work the meat.

–  Then start to roll the meat balls and then place on a nonstick baking sheet.  If you don’t have a good quality nonstick baking sheet line it with parchment or wax paper rather than using oil.

–  To help make sure the meatballs are uniform in size I divide the meat into 4 portions (the same way I make burgers) and then divide each portion into 3.  The meatballs should be rolled into the size of a golf ball (there will be 12 meatballs).

–  Bake the meatballs for 25 minutes

–  Meanwhile put a large pot of water to boil and cook the pasta according to the directions.

–  If you have made the tomato sauce ahead of time then you will want to warm it up on a low heat.  If you made the sauce fresh then keep the heat on low.

–  When the meatballs are done in the oven remove them from the baking sheet and place them in the warm tomato sauce.

–  When the pasta is cooked, strain it and return the noodles to the pot.  Add about half of the tomato sauce and mix well.

–  Then to plate; divide the pasta evenly on 4 plates and top with 3 meatballs each and top each plate evenly with the remaining sauce.

Notes:

1. If you are using turkey or chicken OMIT the egg and use only 1/2 tsp of salt (the pepper can remain the same).
2. Even if you make the tomato/marinara sauce fresh this will be on your table in under an hour!!!  Trust me, time it!
3. Serve with fresh parmesan