Rating: 4 stars
7 Ratings
  • 5 star values: 3
  • 4 star values: 1
  • 3 star values: 2
  • 2 star values: 1
  • 1 star values: 0

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




Sauce & Spaghetti


Instructions Checklist
  • 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.

  • 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.


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

3 meatballs; 2 2/3 cups pasta & 2/3 cup sauce
486 calories; protein 25.8g; carbohydrates 81.9g; dietary fiber 14.5g; sugars 10.1g; fat 8.7g; saturated fat 2.8g; cholesterol 28mg; vitamin a iu 793.3IU; vitamin c 28.3mg; folate 56.6mcg; calcium 157.7mg; iron 5.2mg; magnesium 156.9mg; potassium 663.3mg; sodium 532.2mg; thiamin 0.5mg.

5 starch, 3 vegetable, 1 1/2 medium-fat meat