Mediterranean Spaghetti

Health score
15%
Mediterranean Spaghetti
45 min.
6
398kcal

Suggestions


If you're in search of a culinary escape that transports your taste buds to the sun-soaked shores of the Mediterranean, look no further than this delectable Mediterranean Spaghetti. Perfect for lunch, dinner, or any gathering, this dish combines the rich flavors of stewed tomatoes, lean beef, and creamy feta cheese into a satisfying main course that everyone will love.

With just 45 minutes of preparation time, you can whip up this hearty meal that serves six, making it the ideal choice for families or dinner parties. What makes this dish truly special is the delightful layering of tender spaghetti, robust beef, and a velvety sauce spiced with aromatic herbs like cinnamon and oregano. Each bite is a flavorful journey, complemented by a sprinkle of crispy breadcrumbs and parmesan that add a delightful crunch.

Not only is this Mediterranean Spaghetti a feast for the senses, but it also boasts a balanced nutritional profile with 398 calories per serving, making it a guilt-free indulgence. So gather your ingredients, rally your loved ones, and enjoy the warm, inviting ambiance of this Mediterranean-inspired meal in the comfort of your own home. Your table will come alive with flavors, and your friends and family will be asking for seconds!

Ingredients

  • 14.5 ounce canned tomatoes undrained canned
  • cups spaghetti cooked uncooked ( 8 ounces pasta)
  • tablespoons dry breadcrumbs dry divided
  • 0.5 cup wine dry red
  • large eggs 
  • ounces feta cheese crumbled
  • 0.3 cup flour all-purpose
  •  garlic cloves minced
  • 0.8 teaspoon ground cinnamon 
  • 0.1 teaspoon ground nutmeg 
  • 0.3 teaspoon ground nutmeg 
  • 0.5 pound lean ground beef lean
  • cups low fat milk 1% low-fat
  • cups onion chopped
  • 1.5 teaspoons oregano dried
  • tablespoons parmesan cheese divided grated
  • 0.1 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 0.3 cup water 

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 37
  2. Heat a large nonstick skillet over medium-high heat.
  3. Add the first 4 ingredients, and saut 5 minutes.
  4. Add the wine and next 6 ingredients (wine through tomatoes). Bring mixture to a boil; reduce heat, and simmer 10 minutes or until thick.
  5. Combine the flour, milk, and 1/4 teaspoon nutmeg in a medium sauce-pan, and bring to a boil. Reduce heat, and cook for 7 minutes or until thick, stirring constantly.
  6. Remove milk mixture from heat. Stir in feta cheese, 1 tablespoon Parmesan cheese, and egg.
  7. Sprinkle 1 tablespoon breadcrumbs in a 2-quart casserole coated with cooking spray.
  8. Place 2 cups spaghetti in casserole, and top with 2 cups beef mixture and 1 cup sauce. Repeat layers.
  9. Combine 1 tablespoon Parmesan cheese and 1 tablespoon breadcrumbs, and sprinkle over the casserole.
  10. Bake casserole at 375 for 30 minutes or until golden brown.
  11. Let stand for 5 minutes.
  12. Garnish with fresh oregano, if desired.

Nutrition Facts

Calories398kcal
Protein24.33%
Fat21.91%
Carbs53.76%

Properties

Glycemic Index
75.75
Glycemic Load
18.88
Inflammation Score
0
Nutrition Score
20.300434817439%

Flavonoids

Petunidin
0.66mg
Delphinidin
0.84mg
Malvidin
5.25mg
Peonidin
0.37mg
Catechin
1.54mg
Epicatechin
2.13mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.68mg
Kaempferol
0.35mg
Myricetin
0.09mg
Quercetin
10.96mg

Nutrients percent of daily need

Calories:397.79kcal
19.89%
Fat:9.34g
14.37%
Saturated Fat:4.65g
29.06%
Carbohydrates:51.57g
17.19%
Net Carbohydrates:46.99g
17.09%
Sugar:10.04g
11.15%
Cholesterol:76.32mg
25.44%
Sodium:622.25mg
27.05%
Alcohol:2.1g
100%
Alcohol %:0.66%
100%
Protein:23.33g
46.66%
Selenium:42.1µg
60.14%
Phosphorus:353.04mg
35.3%
Manganese:0.67mg
33.49%
Vitamin B12:1.75µg
29.2%
Vitamin B2:0.49mg
28.59%
Calcium:282.2mg
28.22%
Vitamin B6:0.53mg
26.42%
Zinc:3.83mg
25.54%
Iron:4.01mg
22.3%
Vitamin B3:4.2mg
21%
Fiber:4.58g
18.33%
Potassium:624.81mg
17.85%
Vitamin B1:0.26mg
17.64%
Magnesium:63.65mg
15.91%
Copper:0.31mg
15.43%
Folate:53.55µg
13.39%
Vitamin C:10.59mg
12.83%
Vitamin B5:1.26mg
12.59%
Vitamin A:450.01IU
9%
Vitamin E:1.27mg
8.49%
Vitamin D:1.15µg
7.69%
Vitamin K:7.94µg
7.56%
Source:My Recipes