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Healthy & Hearty Spaghetti with Meatballs

I’ve been working a lot and traveling a lot the past few months. Meaning I’ve been eating a lot of fabulous foods and treating myself to things I would typically pass up at home. Pastries. Potatoes. Pasta. Time to get back to the healthy meals. Luckily, this meal feels like a treat.

I admit, I was skeptical these meatballs from the yummy Rocco Dispirito would actually be satisfying. Considering he reduced the calories from 1200 to 350, the meatballs are surprisingly moist and tender, full of flavor and the tomato sauce is rich and hearty. I’m sure the original version of his Mama’s Meatballs are delicious… but I’ll take these and feel less guilty about dessert.

The weirdest ingredient in this recipe is the puffed kamut. It’s a brilliant replacement for breadcrumbs… and I’m thinking it could make a cool replacement in rice krispy treats… but I’ll tackle that later. You can find it at Whole Foods, Sprouts or most any health food store. I prefer to blitz it in food processor into coarse crumbs for this recipe.

If you really want to take this to the ultimate in healthy meals… skip the pasta and substitute spaghetti squash, one of my favorites.

Healthy & Hearty Spaghetti with Meatballs

INGREDIENTS

  • olive oil
  • 2 cloves chopped garlic
  • 1/2 cup yellow onion, diced small
  • dried red chili flakes
  • 1 cup reduced sodium chicken stock
  • 28 ounce can Cento tomato puree
  • 1 tsp fresh oregano
  • 5-6 leaves fresh basil, chopped
  • 1/2 medium eggplant (halved lengthwise)
  • salt & pepper
  • 6 ozs ground turkey breast
  • 4 ozs lean ground beef (93/7)
  • 2 ozs lean ground pork
  • 1 egg white
  • 1/4 cup fresh parsley leaves, chopped
  • 1/2 oz parmigiano-reggiano, grated
  • 2 cups puffed kamut cereal (Arrowhead brand)
  • 6 ozs spaghetti (kamut or brown rice)

DIRECTIONS

Make the sauce: In a large saucepan heat olive oil. Add half the garlic and half the onion and a pinch of red chili flakes and cook over medium heat until tender, about 2 minutes. Add half the chicken stock, tomato puree, diced tomatoes & herbs. Simmer over low heat for an hour.

Make the eggplant puree: Preheat the broiler. Meanwhile, using the tip of a knife, score the eggplant deeply and sprinkle with salt. Place the eggplant cut-side up and cook under the broiler until lightly browned, about 5 minutes. Remove the eggplant from the broiler and place on a plate and microwave on high until tender, about 3 minutes. Let cool.

Make the meatballs: In a large bowl, add the meats and mix gently to incorporate. Place the egg white, ¼ cup chicken stock, ¼ cup onion, 1 clove garlic and parsley in a blender and blend until smooth, about 30 seconds. Add the mixture to the bowl with the meats, add the cheese and crumble the kamut in with your fingers. Sprinkle with salt and chili flakes.

Scoop the eggplant pulp out of its skin and let any excess water drip off. Measure out 1/2 cup of the pulp, and then lightly chop and add to the meat mixture, folding in to incorporate. Make each meatball a heaping tablespoon and form into balls with your hands. Should make around 16 meatballs.

Heat a few teaspoons olive oil in a large nonstick sauté pan over medium-high heat. Once the pan is hot, add half of the meatballs and cook until lightly browned on one side, about 1 minute. Roll the meatballs on the other side and brown evenly, about 2 minutes. Remove the browned meatballs from the pan and add more olive oil if needed. Repeat the browning with the rest of the meatballs. Add the meatballs to the sauce and simmer very slowly for an hour.

Meanwhile, bring 4 quarts of water to a simmer and then add 1 tablespoon of salt. Drop the pasta in the water and cook per manufacturer’s instructions. Place 4 meatballs each on 4 plates, and then add the spaghetti to the remaining sauce in the pan with 1/2 cup of the pasta water and cook until the sauce holds well on the pasta. Evenly distribute the pasta to each of the 4 plates.

One thought to “Healthy & Hearty Spaghetti with Meatballs”

  1. Great recipe. Hubby is Sicilian and comes from a family of restaurateurs, very very picky about spaghetti and mballs, but I really would like to try this.

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