Whole-Wheat Spaghetti and Meatballs
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Amount per serving
- Calories: 513
- Fat: 20.6g
- Saturated fat: 4.5g
- Monounsaturated fat: 9.3g
- Polyunsaturated fat: 5.3g
- Protein: 35g
- Carbohydrate: 53g
- Fiber: 11g
- Cholesterol: 133mg
- Iron: 4mg
- Sodium: 431mg
- Calcium: 118mg
- 8 ounces whole-wheat spaghetti
- 1 pound ground turkey
- 2 tablespoons ground flaxseed
- 2 tablespoons freshly grated Parmesan cheese
- 1 large egg, lightly beaten
- 1/2 teaspoon black pepper
- 1 teaspoon kosher salt, divided
- 2 tablespoons extra-virgin olive oil, divided
- 5 garlic cloves, minced
- 2 pounds ripe tomatoes, roughly chopped
- 1/2 teaspoon crushed red pepper (or to taste)
- 1. Cook the pasta according to the label until al dente. Reserve 3 TBSP cooking liquid; drain.
- 2. Meanwhile, in a large bowl, combine the turkey, flaxseed, Parmesan, egg, pepper, and 1/2 tsp salt. Mix well, then shape into 8 equal meatballs.
- 3. Heat 1 TBSP oil in a large skillet over medium heat. Arrange the meatballs in a single layer in the skillet, working in batches if necessary. Cook, gently turning the meatballs occasionally, until golden brown on all sides (about 10 minutes). Transfer the meatballs to a dish.
- 4. Heat the remaining TBSP oil in the same skillet. Reduce the heat to low. Add the garlic and cook, stirring, until golden and aromatic (1-2 minutes).
- 5. Add the tomatoes and crushed red pepper. Stir until well mixed. Raise the heat to medium-high.
- 6. Add the browned meatballs and remaining 1/2 tsp salt. Cook, stirring occasionally, until the meatballs are cooked through and the sauce thickens slightly (about 10 minutes).
- 7. Add the pasta and the reserved cooking liquid to the meatball mixture. Gently toss until well combined. Serve hot.
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