Health

Skinny Meatballs With Sauce

spaghetti-meatballs Quentin Bacon

Ingredients

  • Sauce:
  • 2 teaspoons olive oil
  • 1 large onion, cut into 1-inch chunks
  • 2 bell peppers (1 red and 1 yellow), cut into 1-inch chunks
  • 3 garlic cloves, finely chopped
  • 5 ripe tomatoes, seeded and cut into 1-inch chunks (about 1 1/2 pounds)
  • 1 (26-ounce) can fire-roasted tomatoes, drained
  • 1 (25-ounce) jar reduced-sodium marinara sauce
  • 1 (6-ounce) can no-salt-added tomato paste
  • 1/4 cup red wine
  • 1/4 cup chopped fresh basil
  • 1 tablespoon chopped fresh oregano
  • 1/2 teaspoon crushed red pepper
  • Meatballs:
  • 1 1/4 pounds lean ground turkey
  • 1/4 pound chicken sausage, casings removed and meat crumbled
  • 2 egg whites
  • 1/4 cup dried whole-wheat breadcrumbs
  • 1/2 teaspoon each salt and pepper
  • Hot cooked whole-wheat spaghetti (about 12 ounces uncooked pasta)
  • 1/4 cup freshly grated Parmesan cheese

Preparation


1. For sauce, heat oil in a large pot over medium-high heat. Add onion and peppers, and cook 7 minutes or until tender. Add garlic, and cook 2 minutes more.

2. Add ripe tomato and remaining 7 sauce ingredients (through crushed pepper); stir. Bring to a boil; reduce heat to a simmer, and cover and cook 20 minutes.

3. Preheat broiler.

4. For meatballs, stir together meats, egg whites, breadcrumbs, and salt and pepper in a large bowl until just combined. (Don't overwork.) Using slightly wet hands, form 1-ounce (walnut-size) meatballs and place on a baking sheet. Broil 4 inches from flame, turning, 2–3 minutes or until browned.

5. Add meatballs to sauce; cover and simmer 30 minutes. Divide cooked pasta, sauce, and meatballs among 6 bowls. Garnish each with 1 tablespoon Parmesan cheese.


  • Prep Time:
  • Yield: Makes 6 servings (serving size: 1 1/2 cups pasta, 4–5 meatballs, and about 1 3/4 cups sauce)

Nutritional Information

Calories per serving: 521
Fat per serving: 7g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 1g
Protein per serving: 44g
Carbohydrate per serving: 76g
Fiber per serving: 12g
Cholesterol per serving: 51mg
Iron per serving: 7mg
Sodium per serving: 801mg
Calcium per serving: 114mg

This Recipe Is

Bethenny Frankel