Healthy Spaghetti and Meatballs

Tomato Sauce:
2 tsp olive oil
1 med onion, chopped
2 cloves garlic, minced
2 (6 oz) cans tomato paste
2 cups tomato puree
4 cups water
1 tsp sugar
1/2 tsp coarsely ground pepper
1/4 tsp red peppers flakes
3 tbs chopped fresh basil
1 tsp dried oregano leaves

Meatballs:
1 lb ground turkey
1/4 cup finely minced onion
1/4 cup Italian seasoned dry bread crumbs
2 cloves garlic, minced
1/4 tsp salt
1/2 tsp coarsely ground black pepper
1 tbs minced flat leaf parsley
3 tbs plain low-fat yogurt
Whole-grain spaghetti, high-fiber spaghetti, or spaghetti

For the tomato sauce: Heat 2 tsp olive oil in large Dutch oven. Add onion and garlic and cook until tender, stirring frequently. Add remaining tomato sauce ingredients; simmer 30 to 60 min.

For the meatballs: Combine meatball ingredients except olive oil adn spaghetti. Form mixture into 16, 2-in meatballs. Spray a large nonstick vegetable cooking spray. Pour olive oil into skillet over medium-high heat. Place meatballs in hot skillet and brown until crisp on all sides. As meatballs are bowned and done, use tongs to lift from skillet and place in simmering tomato sauce. Meatballs should simmer in sauce at least 30 min.

Cook pasta according to package directions, omitting salt and fat; drain. Serve sauce and meatballs over hot cooked pasta.

Serving: 8-10


KC Star