Spaghetti & Meatballs with Mushrooms (lighter version)

SoupNazi

Choose at least 90% lean meat That includes poultry--make sure it's ground from strictly breast meat. Adding more veggies (see rule 2) may allow you to cut back on meat in some dishes.



Time: 1 hour
Servings: 6



Sauce
1 tsp extra virgin olive oil
4 med carrots, chopped
1 rib celery, chopped
1 med onion, chopped
6 oz cremini mushrooms, trimmed and sliced
2 cans (14.5 oz each) no-salt-added diced tomatoes
2 cloves garlic, pressed
1/2 c water
1/2 c dry red wine or vegetable broth
3 Tbsp tomato paste
1 tsp sugar (optional)
1/2 tsp dried oregano
1/4 tsp kosher salt
1/8 tsp freshly ground black pepper



Meatballs
3/4 lb lean ground turkey breast
2 lg egg whites
3 Tbsp seasoned dried bread crumbs
1/4 c chopped fresh parsley
2 Tbsp grated Parmigiano-Reggiano cheese
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper
1 tsp extra virgin olive oil



Pasta
9 oz whole wheat spaghetti
6 tsp grated Parmigiano-Reggiano cheese



1. Make sauce: Heat oil in Dutch oven over medium-high heat. Add next 4 ingredients. Cover and cook 5 to 7 minutes, stirring occasionally. Add tomatoes (with juice) and remaining sauce ingredients. Stir, cover, and simmer 25 minutes.



2. Combine all meatball ingredients except oil in large bowl. Gently shape into 18 golf ball-size meatballs. Heat oil in large nonstick skillet over medium heat. Brown meatballs 15 minutes. Add to sauce and simmer 10 minutes.



3. Prepare pasta per package directions. Drain. Top with meatballs (3 per plate), sauce, and cheese.



Nutritional Info Per Serving 358 cal, 23 g pro, 49 g carb, 9 g fiber, 7 g fat, 2 g sat fat, 35 mg chol, 452 mg sodium



Our version has...
39% fewer calories
157% more fiber
70% less fat
55% less sodium
62% less cholesterol
than a traditional version

Prevention.com

SoupNazi

Choose at least 90% lean meat That includes poultry--make sure it's ground from strictly breast meat. Adding more veggies (see rule 2) may allow you to cut back on meat in some dishes.



Time: 1 hour
Servings: 6



Sauce
1 tsp extra virgin olive oil
4 med carrots, chopped
1 rib celery, chopped
1 med onion, chopped
6 oz cremini mushrooms, trimmed and sliced
2 cans (14.5 oz each) no-salt-added diced tomatoes
2 cloves garlic, pressed
1/2 c water
1/2 c dry red wine or vegetable broth
3 Tbsp tomato paste
1 tsp sugar (optional)
1/2 tsp dried oregano
1/4 tsp kosher salt
1/8 tsp freshly ground black pepper



Meatballs
3/4 lb lean ground turkey breast
2 lg egg whites
3 Tbsp seasoned dried bread crumbs
1/4 c chopped fresh parsley
2 Tbsp grated Parmigiano-Reggiano cheese
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper
1 tsp extra virgin olive oil



Pasta
9 oz whole wheat spaghetti
6 tsp grated Parmigiano-Reggiano cheese



1. Make sauce: Heat oil in Dutch oven over medium-high heat. Add next 4 ingredients. Cover and cook 5 to 7 minutes, stirring occasionally. Add tomatoes (with juice) and remaining sauce ingredients. Stir, cover, and simmer 25 minutes.



2. Combine all meatball ingredients except oil in large bowl. Gently shape into 18 golf ball-size meatballs. Heat oil in large nonstick skillet over medium heat. Brown meatballs 15 minutes. Add to sauce and simmer 10 minutes.



3. Prepare pasta per package directions. Drain. Top with meatballs (3 per plate), sauce, and cheese.



Nutritional Info Per Serving 358 cal, 23 g pro, 49 g carb, 9 g fiber, 7 g fat, 2 g sat fat, 35 mg chol, 452 mg sodium



Our version has...
39% fewer calories
157% more fiber
70% less fat
55% less sodium
62% less cholesterol
than a traditional version

Prevention.com