YIELD: 5 SERVINGS
MEATBALLS:
1 pound (1/2 kilo) 95% lean ground beef
1 cup whole-wheat or multigrain bread crumbs
(Tear about 1-1/2 slices low G.I. bread into chunks and place in blender or food processor,
and process into crumbs.)
1 cup finely chopped fresh mushrooms
1/4 cup plus 2 tablespoons finely chopped onion
2 tablespoons fat-free egg substitute or 1 egg white, lightly beaten
2 tablespoons finely chopped fresh parsley or 2 teaspoons dried parsley
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
10 ounces thin spaghetti
1 tablespoon extra-virgin olive oil (optional)
1 jar (about 735 grams) pasta sauce
(choose a brand that contains little or no added sugar or fat)
1/4 cup plus 2 tablespoons grated Parmesan cheese (optional)
1. To make the meatballs, combine all the meatball ingredients in a large bowl and mix together. Lightly shape the mixture into 20 1-1/4" meatballs. Coat a large baking sheet with nonstick cooking spray and lay the meatballs on the sheet, spacing them evenly apart. Spray the tops of the meatballs lightly with cooking spray. Bake at 350°F (177°C) for 30 minutes or until the meatballs are no longer pink inside. Set aside.
2. While the meatballs are baking, cook the spaghetti al dente according to package directions. Drain the pasta, return it to the pot, toss in the olive oil if desired, and cover to keep warm. Set aside.
3. Pour the pasta sauce into a large non-stick skillet. Add the meatballs to the sauce and, using a spatula, scrape up any browned bits from the baking sheet and add them to the sauce. Place the skillet over medium-high heat and bring the mixture to a boil. Reduce heat to low, cover, and simmer for about 10 minutes or until the flavors are well blended.
4. Serve hot, topping each serving with some of the Parmesan cheese, if desired.
Nutritional Facts (per serving)
CALORIES: 404 CARBOHYDRATES: 56 g CHOLESTEROL: 48 mg
FAT: 5.4 g FIBER: 4 g PROTEIN: 29 g SODIUM: 708 mg
CALCIUM: 78 mg GI RATING: LOW