Alright, we all know how much of a staple spaghetti & meatballs is. I mean who doesn’t love italian? (If you don’t you need to leave. now). Okay I’m just kidding! But honestly spaghetti & meatballs is a top dinner in my books and I am sure many of you love it as much if not more than I do. That’s why I’ve created this delicious alternative to your standard high-carb, high-fat recipe. And yes, there is even a low-carb option!
Spaghetti Sauce(You can either make your own or buy store-bought, I prefer homemade!)
**NOTE: The sauce only covers half the recipe. Double everything if you would like sauce for all 6 servings of spaghetti/meatballs.**
-2 tbsp olive oil
-1/2 an onion chopped
-2 cloves of garlic
-1/4-1/2 a green pepper chopped
-1 can crushed tomatoes
-1 tsp basil
-1/2-1 tsp oregano
-1 bay leaf
-1 tsp salt
-1/2 tsp pepper (Or salt and pepper to taste)
-1 tsp sugar(yes real sugar!)
-1/2 tsp yellow mustard
Directions: Saute olive oil, onion, garlic and green pepper until onion begins to cook(just becomes transparent, don’t let it brown!) then add your crushed tomatoes and spices, let simmer on low for ten minutes or so or until your meatballs/spaghetti is ready. The more time it simmers, the more the spices flavour the tomatoes.
-1 pound of extra lean ground turkey or chicken
-1 tsp Worcestershire sauce(less of this & mustard if you find it’s too much, I just estimate)
-1 tsp dijon mustard
-1 tsp parsley
-1/4 tsp oregano
-1/2 tsp salt
-1/4 tsp pepper (or salt and pepper to taste)
-1 egg white(or 2 tbsp egg substitute) *NOTE: If turkey has defrosted and is really moist, you may not need the full egg white. If more liquid is necessary, add a little more egg white or a dash of milk).
-1/3 cup bread crumbs(I used panko but you could also use whole wheat)
-2 tsp olive oil for frying
Directions: Add all ingredients into a bowl and use hands to mix. Then form into 12 large meatballs or 18 if you like them smaller.
Add the olive oil to a frying pan and Cook meatballs on medium heat until no longer pink and slightly browned on all sides. (I used tongs because I had to keep rotating them to make sure they all cooked through) They will take about 15 minutes or even more to cook thoroughly. **Note: I suggest cooking longer on a slightly lower heat setting if you have the time as they will cook more evenly this way.**
Once the meatballs are done cooking, add them one at a time to your sauce. (Add only six if making half the sauce. You can freeze the other six for future use).
**Feel free to make the sauce/meatballs ahead of time and freeze in single-servings for a quick dinner in a hurry!**
In the mean time, cook up some whole-wheat spaghetti as suggested on the package. (I add salt to the boiling water to help separate the noodles). Once cooked, add your sauce & meatballs. Serve with additional parmesan & red pepper flakes if desired.
Nutrition Facts per serving of two meatballs, 45g whole wheat pasta: 40g carbs, 9g fat, 25g protein
**Low-carb option: Don’t like the carbs? Try using spaghetti squash to substitute for pasta! It tastes awesome! Just cook poke a few holes in it and cook it in the oven as directed then scrape out the insides, toss with salt and top like regular pasta!**
Now go discover your love for italian food all over again!