Magic Meatballs & Spaghetti

Ingredients

Meatballs:

4 ounces lean ground beef

4 ounces hot Italian sausage

1/3 cup bulgur wheat (the magic ingredient!)

1/2 cup very hot water

1 medium onion, finely chopped

2 large egg whites, lightly beaten

3 cloves garlic, finely chopped

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1 cup whole wheat bread crumbs

Sauce & Spaghetti:

4 cups prepared marinara sauce

1/2 cup fresh basil leaves, or chopped fresh parsley (2 Tablespoons)

1 lb. whole wheat spaghetti or linguine

1/2 cup fresh grated Parmesan or Romano cheese

Serves: 6

Instructions

To prepare meatballs:

Combine bulgur and water in a small bowl.

Let stand until bulgur is tender and the liquid is absorbed, about 30 minutes.

Preheat oven to 350 degrees F.

Coat a rack with cooking spray and place it over a baking sheet lined with foil.

Mix ground beef, sausage, onion, egg whites, garlic, oregano, salt, pepper, bread crumbs, and the soaked bulgur in a large bowl.

Tear off chunks of this mixture and roll into 1-inch meatballs (will yield about 24).

Place the meatballs on the rack and bake for 25 minutes.

Blot well with a paper towel to remove any oil or moisture. (Be sure to wash hands and utensils after handling raw meat and eggs).

To prepare sauce and spaghetti:

Put a large pot of water on the stove to boil.

Bring sauce to a boil.

Add meatballs to the sauce and simmer, covered, for 20 minutes.

Stir in basil (or parsley).

Meanwhile, cook spaghetti until just tender, 8 to 10 minutes.

Drain and transfer to a serving bowl.

Cover noodles with sauce and meatballs and top with low-fat grated cheese.

Nutrition Highlights

2 servings of vegetables

A good source of protein, whole grains, vitamins A & C, and potassium