Guilt-Free Spaghetti and Meatballs

Choose at least 90% lean meat including poultry. For the sauce, add a ton of veggies like carrots, celery and mushrooms to make it high in fiber. This version has 39% fewer calories and 70% less fat.

6 servings
354.3 calories
8.2 grams fat
49.3 grams carbs
9 grams fiber


Sauce:
1 teaspoon extra virgin olive oil
4 medium carrots, chopped
1 rib celery, chopped
1 medium onion, chopped
6 ounces cremini mushrooms, trimmed and sliced
2 (14.5 ounce) cans no salt added diced tomatoes
2 cloves garlic, pressed
1/2 cup water
1/2 cup dry red wine or vegetable broth
3 tablespoons tomato paste
1 teaspoon sugar (optional)
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper

Meatballs:
3/4 pound lean ground turkey breast
2 large egg whites
3 tablespoons seasoned dried bread crumbs
1/4 cup chopped fresh parsley
2 tablespoons parmigiano-reggiano cheese grated
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 teaspoon olive oil

Pasta:
9 ounces whole wheat spaghetti
6 teaspoons grated parmigianno-reggiano cheese


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

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

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