American · Dinner
Spaghetti and Meatballs (High-Protein)
High-protein spaghetti and meatballs built from lean ground beef bound with egg and Parmesan, simmered in crushed tomato sauce with garlic, onion and basil. Whole-wheat spaghetti adds fibre. Finished with grated Parmesan over the pasta nest.
$5
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
765Calories
56.6gProtein
35.2gFat
56.5gCarbs
10.2gSugar
8.5gFiber
1155mgSodium
360mgChol
11.8gSat Fat
784mgPotassium
412mgCalcium
5.2mgIron
1.8mcgVitamin B12
8.4mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Combine ground beef, egg, Parmesan, breadcrumbs, half the garlic, half the salt and pepper in a bowl, then roll into 5 meatballs.
2
Sear
Heat olive oil in a deep skillet over medium-high and brown meatballs on all sides for 5 minutes until deeply coloured but still raw inside.
3
Saute
Push meatballs aside and cook the onion and remaining garlic over medium for 3 minutes until soft, translucent and fragrant.
4
Simmer
Pour in crushed tomatoes, season with remaining salt, nestle meatballs back in, and simmer over medium-low for 18 minutes until sauce thickens and no pink remains.
5
Plate
Meanwhile boil whole-wheat spaghetti until tender, drain, twirl into a bowl, spoon meatballs and sauce over top, scatter torn basil and grated Parmesan.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g lean ground beef
- 22 large eggs
- 1.8 oz50g Parmesan cheese, plus extra to serve
- 5 oz140g whole-wheat spaghetti, dry
- 11 oz150g, about a third of a 14.5 oz can canned crushed tomatoes
- 4 cloves4 cloves garlic
- 2.8 oz80g onion
- 1 oz30g dried breadcrumbs
- 2 tbsp30ml olive oil
- 1212 fresh basil leaves
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
