Enter food for NutritionData.com analysis or GlycemicIndex.com data
Food Name

Thursday, February 09, 2006

Spaghetti with Mini Meatballs and Chunky Sauce

I have settled on a hearty 2/3 cup helping of sauce, for a serving of 2 vegetables (plus one of oil). And meatballs. They always go over well with the kids. I form and freeze 3-oz patties of lean ground turkey, so I can pull out the right amount whenever I need it. These are better than the salty pre-made turkey burgers. If I don't think to defrost them the night before or in the morning, I can microwave-defrost while I chop the vegetables.

One ounce of dry spaghetti is a serving of grain, about the same as a slice of bread, and cooks up to about 1/2 cup. So I measure about 2 ounces of spaghetti per person. For a family of four, that's half a box. For 7, that's nearly the whole box. There might be some left over.

I like to serve this with a romaine salad or steamed broccoli.

-= Exported from BigOven =-

Spaghetti With Mini Meatballs And Chunky Sauce

Spaghetti with quick and easy meatballs and a hearty, chunky sauce

Recipe By: Family Nutritionist
Serving Size: 7
Cuisine: Italian American
Main Ingredient: Tomatoes
Categories: DASH, LOW SODIUM, Kid Friendly, Low Fat

-= Ingredients =-
~~ Mini Meatballs ~~
21 ounce Lean Ground turkey
1 tablespoon Fennel Seed
~~ Sauce ~~
2 small onions ; chopped
3 cloves garlic
2 tablespoon olive oil
1 cup water
8 fluid oz no-salt-added tomato sauce ; (one small can)
6 fluid oz no-salt-added tomato paste ; (one can)
2 medium tomatoes ; chopped (1 1/3 cup total)
1 1/4 cups zucchini ; sliced
1 tablespoon dried oregano
1 tablespoon dried basil
~~ Pasta ~~
14 oz Spaghetti

-= Instructions =-
Combine ground turkey with fennel seeds. Form into small meatballs. Twenty-one 1-ounce meatballs means 3 per serving.

In a medium skillet or saucepan, heat 1 tablespoon oil. Sauté meatballs, turning as soon as they develop a firm "crust", until browned on all sides. Remove meatballs from pan.

Heat remaining 1 tablespoon of oil in same pan. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.

Add one cup of water to the pan. Raise heat. Use spatula to loosen carmelized glaze from bottom of pan. Add remaining sauce ingredients and simmer covered for 45 minutes.

Return meatballs to pan for last 10 minutes of cooking.

Meanwhile, prepare pasta.

A serving of 1 cup cooked spaghetti, 2/3 cup sauce, and 3 oz of meatballs will provide:

Nutritional Summary
Servings: 7: Serving Size: 2/3 cup: Calories: 299: Fat(g): 14: Sodium (g): 166

Food Group Serving(s)
DASH: Vegetables: 1.9: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 1.0: Meat/Fish: 1.0: Seeds: 0.0: Fats: 0.9: Sweets: 0.0
USDA: Vegetables: 1.0: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 1.0: Meat/Fish/Seeds: 1.0: Fats: 0.9: Sweets: 0.0

** This recipe can be pasted into BigOven without retyping. BigOven.com ID= 160557 **
** Easy recipe software. Try it free at: http://www.bigoven.com **