What I Eat

Spaghetti and Meatballs

Serves: 4

1 lb. lean ground beef (I buy 93% lean/7% fat)
½ cup Italian style breadcrumbs (I buy a brand made with enriched flour, because I cannot find one that is made with whole grain.)
1 egg
¼ cup milk
½ teaspoon salt
½ teaspoon Worcestershire sauce
¼ teaspoon pepper
onion powder, to taste
½-13.25 oz. box spaghetti (I buy a brand that has 5g fiber and 7g protein even though it is made with enriched Semolina.)
olive oil, to taste
spaghetti sauce (See note in recipe about sugar content.)
grated Parmesan cheese, to taste

Preheat oven to 400 degrees. Mix together first 8 ingredients until well combined. Line a baking sheet with aluminum foil or use a foil pizza pan. Use a small cookie dough scoop to scoop the meat mixture into meatballs about the size of golf balls. Bake for 22 minutes. Then, broil on high for about three minutes so the outside of the meatballs are crisp, but not burnt. While the meatballs are cooking, cook pasta according to package directions. When done, drain and mix with a small amount of olive oil so the spaghetti doesn’t get sticky. Look at the nutrition labels on the spaghetti, breadcrumb, and spaghetti sauce containers. Heat up enough sauce so that the total amount of sugar doesn’t go over 10g sugar per person. For example, I can heat up ¼ cup sauce per person of the brand I buy which equals a total of 1 cup sauce for four people. Top the spaghetti with sauce and meatballs. Sprinkle with cheese. Have with a glass of water.


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