To celebrate #NationalSpaghettiDay we’d like to share one of our favorite spaghetti recipes, from Cooking Matters!
Serves 5, about 3/4 cup pasta, 4 meatballs and 1/2 cup sauce per serving
- 8 ounces whole wheat spaghetti (1/2 (16-ounce) package)
- 1 small onion
- 2 cloves garlic
- 1 large egg
- 1 pound 93% lean ground turkey or beef
- 2 Tablespoons all-purpose flour
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 4 teaspoons Italian seasoning, divided
- 1 Tablespoon canola oil
- 1 (14-ounce) can crushed tomatoes, no salt added
- 1 (8-ounce) can tomato sauce, no salt added
- Large pot
- Large saucepan with lid
- Sharp knife
- Medium mixing bowl
- Cutting board
- Wooden spoon
- Measuring spoons
- Can opener
- Cook spaghetti according to package directions. In a colander, rinse with cool water and drain well.
2. While the spaghetti is cooking, peel onion and garlic. Finely chop onion and mince garlic. Set aside.
3. In a medium mixing bowl, beat egg with a fork. Add turkey, flour, onion powder, garlic powder salt, pepper and 2 teaspoons Italian seasoning. Mix well. With damp hands, roll about 1 Tablespoon of meat into a ball to make 20 meatballs. Set aside.
4. In a large saucepan over medium heat, heat oil. Add onion and cook until softened, about 2 minutes. Add garlic and 2 teaspoons Italian seasoning. Stir constantly for 30 seconds. Add tomato sauce and crushed tomatoes. Bring to a boil, then lower heat to a simmer and add meatballs. Cook, partially covered, for 10 minutes without stirring (stirring before the meatballs “set” may break them up into the sauce).
5. Gently stir and cook, partially covered, until the meatballs are just cooked through, about 5 minutes more. Serve over spaghetti.
- Try doubling the recipe (cook the meatballs and sauce in a large pot) and freeze half for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop or microwave until hot. Serve over freshly cooked pasta.
- If you don’t have Italian seasoning, use 2 teaspoons each dried basil and oregano instead.
- Make your own Tomato Sauce.
Key Nutrition Spotlights:
Whole wheat pasta – By using a whole wheat pasta, we are incorporating whole grains into our diet which is beneficial to our health. Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber-containing foods such as whole grains also help provide a feeling of fullness with fewer calories.
Lean ground turkey – Eating less saturated and trans fats can reduce your risk of heart disease and improve “good” (HDL) cholesterol levels. When choosing animal protein, choose the “lean” options. For example, a 93%/7% ground turkey means 93 percent lean meat and 7 percent fat. The lower the fat content, the less saturated fat you’ll consume.
Homemade Tomato Sauce – Crafting your own tomato sauce gives you the ability to know the exact ingredients that are involved. Typically, a homemade tomato sauce will have much less sugar and sodium than store bought varieties.