This is the best spaghetti and meatballs recipe I have ever come across. It tastes devine and has a lovely citrusy flavour, you really can’t tell that you are eating a dish that has less than half the fat of the usual version. It is also lower in carbohydrates and has much less sodium than normal. This version is also extra nutritious as there are vegetables hidden in the meatballs, which should help you to reach the recommended 5 serves a day.
Healthier Spaghetti & Meatballs
500g spaghetti
Meatballs:
300g lean beef mince
300g lean pork mince
2Tbsp finely grated parmesan cheese
2tsp worcestershire sauce
2tsp dijon mustard
150g mushrooms, finely diced
1 carrot, peeled and grated
1 egg, lightly beaten
3/4 cup fresh breadcrumbs, made from day old bread
freshly ground pepper
vegetable oil spray
Tomato Sauce:
800g tin diced tomatoes
250ml water
1 reduced salt beef stock cube
2 cloves garlic, crushed
1 lemon, zested
2Tbsp chopped parsley
1. Heat oven to 180 degrees celsius and line 2 baking trays with baking paper.
2. In a large bowl combine beef and pork mince, cheese, worcestershire sauce, mustard, vegetables, egg, pepper and breadcrumbs.
3. Shape tablespoons of mixture into balls using damp hands. Place on prepared trays, leaving 2cm gaps, spray well with vegetable oil and bake for 12-15 minutes or until brown and cooked.
4. Place tomatoes, water, stock cube, garlic, lemon zest and parsley in a large saucepan. Bring to the boil over medium heat and simmer for 10-15 minutes.
5. Cook spaghetti according to packet directions and drain. Meanwhile, stir the meatballs into the sauce and simmer for 5 minutes.
6. Serve meatballs and tomato sauce over spaghetti.
Serves 6
Adapted from: Australian Healthy Food Guide November 2006, Healthy life media, Sydney
Nutritional Information:
Per serve: 2201kj, 11.1g total fat (3.4g saturated), 433mg sodium, 67.8g carbs (5.5g sugars), 5.7g fibre, 34.6g protein. Carb exchanges 4.5
