American · Dinner
Spaghetti and Meatballs (Low-Calorie)
Lean ground beef meatballs bound with egg and Parmesan, baked rather than fried, then simmered in a garlicky crushed-tomato sauce with onion and fresh basil. Served over spaghetti with added broccoli to boost fiber and volume while keeping calories in check.
$4
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
388Calories
40.1gProtein
13.8gFat
33.2gCarbs
6.8gSugar
5.3gFiber
451mgSodium
166mgChol
5.1gSat Fat
601mgPotassium
169mgCalcium
4.1mgIron
1.5mcgVitamin B12
52.4mgVitamin C
protein-rich
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Combine the beef, Parmesan, breadcrumbs, beaten egg, salt, and pepper until just mixed, then roll into evenly sized meatballs.
2
Bake
Place meatballs on a lined tray and bake at 400°F (200°C) for 18 minutes until browned outside and cooked through.
3
Sauté
Warm olive oil in a saucepan over medium heat. Cook minced garlic and diced onion 4 minutes until softened.
4
Simmer
Pour in crushed tomatoes, season, tear in basil, and simmer over medium-low heat 12 minutes until sauce thickens.
5
Boil
Cook broccoli florets in salted water 4 minutes until tender-crisp, then drain well.
6
Plate
Boil pasta in salted water until tender, drain, coil on a plate, arrange broccoli alongside, nestle meatballs in sauce, spoon over, and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz434g lean ground beef
- 4 tbsp20g Parmesan
- 2 tbsp14g breadcrumbs-dried
- 11 small egg, beaten (about 25g)
- 1 1/2 cup180g, half of a 14.5 oz can canned crushed tomatoes
- 2 clove2 clove garlic
- 11 small onion (about 30g)
- 2 tsp10ml olive oil
- 2 oz56g pasta-cooked
- 88 fresh basil leaves
- 2 cup200g broccoli
- a pinch of salt and black pepper
