Spaghetti and Meatballs with Miso Tomato Sauce

recipe
Not even meat-and-potato die-hards are likely to spot the soy in these meatballs. Frozen soy crumbles mix with ground beef for heightened texture and taste; dark red miso gives the sauce a deep richness. Combined, they contribute 4.1 grams of soy protein per serving. To add even more soy, use soy-enriched pasta, such as Soy7. Try a hot hero sandwich with the meatballs and sauce.

Yield:

8 servings (serving size: about 1 cup spaghetti, 3/4 cup sauce, 3 meatballs, and 1 tablespoon cheese)

Recipe from

Cooking Light

Nutritional Information

Calories 441
Caloriesfromfat 24 %
Fat 11.6 g
Satfat 3.6 g
Monofat 4.9 g
Polyfat 1.7 g
Protein 22.6 g
Carbohydrate 61.9 g
Fiber 8 g
Cholesterol 22 mg
Iron 4.8 mg
Sodium 916 mg
Calcium 174 mg

Ingredients

Meatballs:
1 cup frozen soy crumbles, thawed (such as Morningstar Farms)
1/2 cup Italian-seasoned dry breadcrumbs
1/2 cup finely chopped onion
1/4 cup chopped fresh flat-leaf parsley
3 tablespoons 1% low-fat milk
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 large egg white
1 garlic clove, minced
1/2 pound ground round
Sauce:
1 1/2 tablespoons olive oil
1 1/2 cups finely chopped onion
2 garlic cloves, minced
1/4 cup tomato paste
2 tablespoons chopped fresh or 1 teaspoon dried oregano
2 (28-ounce) cans diced tomatoes, undrained
2 bay leaves
2 tablespoons red miso
2 tablespoons water
1/4 teaspoon freshly ground black pepper
Remaining ingredients:
7 cups hot cooked spaghetti (about 1 pound uncooked pasta)
1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
Flat-leaf parsley sprigs (optional)

Preparation

Preheat oven to 375°.

To prepare meatballs, combine first 10 ingredients; shape mixture into 24 (3/4-inch) meatballs. Arrange meatballs 2 inches apart on a jelly roll pan. Bake at 375° for 12 minutes, turning after 6 minutes. Set aside.

To prepare sauce, heat oil in a large nonstick skillet over medium-high heat. Add 1 1/2 cups onion; sauté 2 minutes. Add 2 garlic cloves; sauté 1 minute. Add tomato paste, oregano, diced tomatoes, and bay leaves; bring to a boil. Reduce heat, and simmer 15 minutes or until slightly thick.

Combine miso and water; stir with a whisk. Add miso mixture and 1/4 teaspoon pepper to sauce. Discard bay leaves. Serve sauce over spaghetti and meatballs. Sprinkle with cheese; garnish with parsley sprigs, if desired.

Note:

Dana Jacobi,

August 2003
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