Healthy Spaghetti and Meatballs
"from Eat this Now. this version is much lower in fat and calories. You could reduce even more if you used spaghetti squash instead of pasta!"
- Ready In:
- 2hrs
- Ingredients:
- 16
- Serves:
-
4
ingredients
- olive oil flavored cooking spray
- 2 garlic cloves, chopped
- 1⁄2 cup onion, chopped
- 1 pinch crushed red pepper flakes
- 1 cup chicken broth, fat free low sodium
- 1 1⁄2 cups tomato puree
- 1 1⁄2 cups tomatoes, diced
- 1⁄2 eggplant, medium cut in half lengthwise
- 6 ounces ground turkey, lean
- 4 ounces ground pork, lean
- 1 large egg white
- 1⁄4 cup parsley, fresh flat italian chopped
- 1⁄2 ounce parmesan cheese, grated
- 2 cups puffed kamut cereal
- salt
- 6 ounces whole wheat pasta or 6 ounces kamut pasta
directions
- preheat broiler.
- coat a large skillet with 4 seconds of cooking spray. add half the garlic and half the onion, pinch of red pepper flakes, place over medium heat. and cook until sofened. about 2 minutes. add half the chicken broth , all of the tomato puree and the diced tomatoes and bring to simmer.
- let that simmer for 30 minutes, place the eggplant cut side up on a broiler pan and broil until lightly browned about 4-6 mintues. remove the eggplant, from the broiler, place on microwave safe plate and microwave until tender, about 2 minutes then let cool.
- scoop the eggplant pulp out of its skin and let any excess water drip ogg. measure out 1/2 c pulp and chop it fine.
- combine the turkey, beef and pork in a large bowl. place the egg white, the remaining broth, remaining onion, remaining garlic and the parsley in a blender. blend until finely chopped but not pureed. about 30 seconds, add the mixture to the meat, add the Parmesan and crumble the kamut cereal in with your hands. add the eggplant, season with salt and pepper flakes. mix gently using a wooden spoon or your hands.
- measure our meatballs by tablespoons and form a ball. heat a non stick skillet, spray with cooking spray and cook about half of the meatballs until lightly browned on each side. place the meatballs in the sauce and simmer on low for 1 hour.
- to serve place 4 meatballs on each plate. add cooked pasta to the sauce along with 1/2 c pasta water and cook several minutes.
- divide pasta and sauce among plates.
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RECIPE SUBMITTED BY
Shawn C
Clarksville, Tennessee
SAHM enjoy collecting and trying different recipes. I prefer to give honest reviews for items I have tried. if I make changes I note them in the review.
