After Recipe Makeover: Spaghetti and Meatballs
How We Made It Healthier: Start with a smaller portion of whole-wheat pasta and meatballs, simplify the garlic bread, add a few stalks of broccoli and use dark green leafy lettuce in the salad. These modest changes result in huge improvements.
• Whole-wheat pasta has twice the fiber of white-flour pasta. It also retains trace minerals not added back during the enrichment process.
• Mesclun greens and more carrots, tomatoes and red peppers now make the salad rich in folate and vitamins A and C. Chopped nuts add back the crunch along with iron and magnesium, all for 145 calories.
• Two tablespoons of vinaigrette dressing provides plenty of flavor without drowning the salad. Homemade salad dressings have much less sodium and often more flavor than commercial versions.
• Broil a slice of crusty whole-wheat bread with 1 teaspoon olive oil and 1 teaspoon Parmesan cheese: great flavor for a fraction of the fat, sodium and calories of the original.
• A serving of broccoli (1/2 cup) adds fiber, folate and vitamins A and C.
- 779 calories
- 14 grams fiber
- 77 grams cholesterol
- 34 grams fat
- 7 grams saturated fat
- 1,023 milligrams sodium
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