Spaghetti and Meatballs
This classic Italian dish is sure to please the entire family.
INGREDIENTS | SERVES 6
½ cup bulgur
1¾ cups water, plus 3 quarts
1 pound lean ground beef
1 onion, chopped
4 cloves garlic, minced
1 teaspoon dried oregano
½ teaspoon black pepper
½ teaspoon salt
1 cup mushrooms, sliced
1 tablespoon dried basil
½ teaspoon crushed red pepper
2 tablespoons balsamic vinegar
¾ cup low-sodium beef broth
1 28-ounce can crushed tomatoes
1 pound whole-wheat spaghetti
Parmesan cheese, grated, for garnish
In a medium bowl, mix bulgur with 1½ cups boiling water. Let stand for about 15 minutes.
Mix beef, bulgur, onion, 2 garlic cloves, oregano, pepper, and salt. Shape small meatballs and place 1″–2″ apart on greased baking pan.
Bake at 425ºF for 25–30 minutes.
In a large pan over high heat, combine mushrooms, 2 garlic cloves, basil, red pepper, balsamic vinegar, and ¼ cup water. Stir often until mushrooms start to brown and water has evaporated. Add ¼ cup beef broth to deglaze the pan and continue stirring, loosening all brown bits from the pan. Once the broth has evaporated, repeat deglazing step twice using ¼ cup beef broth each time. Once mushrooms are browned, add tomatoes to the pan.
Cover pan, turn down heat to low, and simmer for 15 minutes. Add meatballs to pan with sauce and simmer an additional 5 minutes.
Bring 3 quarts water to boil in a large pot. Add spaghetti and cook, uncovered, about 7–10 minutes. Drain cooked noodles. Return noodles to pot. Add sauce with meatballs. Serve with Parmesan cheese.
PER SERVING: Calories: 523 | GI: Moderate | Carbohydrates: 78g | Protein: 32g | Fat: 12g