To stretch the ground beef, we use high-fiber bulgur and whole-wheat breadcrumbs in the meatballs, which are baked rather than fried. Source: EatingWell Magazine, Fall 2004

EatingWell Test Kitchen
Advertisement

Ingredients

Meatballs

Sauce & Spaghetti

Directions

  • 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.

    Advertisement
  • Preheat oven to 350 degrees F. Coat a rack with cooking spray and place it over a baking sheet lined with foil.

  • 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.

  • 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).

  • 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.

Tips

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.

Nutrition Facts

486 calories; 8.7 g total fat; 2.8 g saturated fat; 28 mg cholesterol; 532 mg sodium. 663 mg potassium; 81.9 g carbohydrates; 14.5 g fiber; 10 g sugar; 25.8 g protein; 793 IU vitamin a iu; 28 mg vitamin c; 57 mcg folate; 158 mg calcium; 5 mg iron; 157 mg magnesium; 1 mg thiamin;

Reviews (11)

Read More Reviews
11 Ratings
  • 5 star values: 5
  • 4 star values: 2
  • 3 star values: 3
  • 2 star values: 1
  • 1 star values: 0