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Quentin Bacon Photo by: Quentin Bacon

Skinny Meatballs With Sauce

Health JULY 2009

  • Yield: Makes 6 servings (serving size: 1 1/2 cups pasta, 4–5 meatballs, and about 1 3/4 cups sauce)
  • Prep time:20 Minutes

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.

Nutritional Information

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

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