Spaghetti and Savory Meatballs

Spaghetti and Savory Meatballs

Ingredients  

Makes 4 servings
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Directions
Preheat oven to 350° F. Combine meatball ingredients in large bowl, mixing lightly but thoroughly. Shape into twelve 2-inch meatballs. Place on rack in broiler pan. Bake 25 to 30 minutes to medium (160° F) doneness, until not pink in center and juices show no pink color. Combine meatballs and spaghetti sauce in large saucepan; heat through, stirring occasionally. Serve over spaghetti; sprinkle with cheese.

* Our testers used oregano and grated carrots in the meatballs for extra flavor and more texture.

 

 

• 1 jar (26 to 30 oz.) spaghetti sauce
• 8 oz. uncooked spaghetti, cooked
• grated parmesan cheese

Meatballs
• 1 lb. ground beef
• ½ cup bread crumbs
• 1 egg
• 2 Tbsp. finely chopped onion
• 1 clove garlic, minced
• ½ tsp. salt
• ⅛ tsp. pepper

 
 

 

 

 


(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

  • Calories: 580
  • Total Fat: 25 g
  • Carbohydrate: 55 g
  • Protein: 30 g
  • % of Calories from Fat: 40 %
  • % of Calories from Carbohydrate: 39 %
  • % of Calories from Protein: 21 %
  • Fiber: 3 g
  • Calcium: 53 mg
  • Sodium: 769 mg

  • At first glance, this recipe does not appear to be altogether healthy. It is most delicious and always a family favorite. The good news is there are several ways to reduce the calories, fat, and sodium in this recipe. Use lean ground beef (no less than 90% lean) and low-sodium spaghetti sauce.
  • Beef is an important part of any diet because it provides so many important vitamins and minerals. Not only is beef and excellent source of protein, it also provides iron, niacin, and zinc.
  • Niacin is fundamental to metabolism, helping enzymes do their job to break down food into energy. Niacin deficiency, called pellagra, is rare for people who consume protein-rich foods like poultry, fish, beef, or peanut butter. Niacin is also fortified and enriched in grain products you buy at the store.
  • Zinc works in enzymes like niacin, but also is essential to tissue growth and repair. Your body needs more zinc during childhood, pregnancy, and if you are breast feeding. Good sources of zinc are meat, seafood, eggs, and milk. Recently, research has shown a possible connection between zinc and alleviating the symptoms of cold and flu.
  • This recipe has a lot of calories and should probably be eaten as an entire meal. A small side salad with low-calorie dressing would not increase total calories too much. The meal is balanced with servings of meat, carbohydrate, and vegetable.

  • As the recipe indicates, cook beef until no pink appears and juices run clear to destroy all potential microbes. Beef is known to carry Escherichia coli (E. coli), a bacteria common to all GI tracts, but beef carries a different strain that causes symptoms of foodborne illness including diarrhea and fever. E. coli is life-threatening to infants, children, and the elderly. Proper cooking of beef products will destroy any bacteria that may be present.
  • Avoid cross-contamination by separating raw meat from fresh products. Use separate cutting boards and store raw foods beneath cooked and fresh products.
  • Hand hygiene is always important, but especially so when handling raw meats. Keep soap and paper towels handy in the kitchen to wash hands frequently during the cooking process.
  • This is a good, simple recipe for kids to try on their own. Like always, parents should supervise around the stove!

Recipe courtesy of National Cattlemen’s Beef Association. Available at: http://www.beefitswhatsfordinner.com.