Whole-Wheat Spaghetti and Meatballs

Health score
47%
Whole-Wheat Spaghetti and Meatballs
42 min.
4
481kcal

Suggestions


If you're in the mood for a hearty yet healthy meal, look no further than this Whole-Wheat Spaghetti and Meatballs recipe! This delightful dish combines the wholesome goodness of whole-wheat pasta with tender meatballs made from lean ground turkey, making it a nutritious choice for lunch or dinner. With each serving clocking in at just 481 calories, you won't have to compromise on flavor or satisfaction.

The secret to the rich and savory flavor of this dish lies in the blend of freshly minced garlic, perfectly ripe tomatoes, and a sprinkle of crushed red pepper, which adds a delightful kick. Plus, the addition of ground flaxseed not only elevates the nutritional profile but also ensures that the meatballs are moist and delicious.

Whether you're cooking for family or impressing guests, this recipe's simplicity and quick prep time of just 42 minutes make it a standout option. Each bite delivers a satisfying combination of textures and flavors that showcase the beauty of homemade cooking. So gather your ingredients, roll up your sleeves, and enjoy the rewarding experience of making your own delicious spaghetti and meatballs!

Ingredients

  • 0.5 teaspoon pepper black
  • 0.5 teaspoon pepper red crushed to taste (or )
  • large eggs lightly beaten
  •  garlic clove minced
  • tablespoons ground flaxseed 
  • pound pd of ground turkey 
  • teaspoon kosher salt divided
  • tablespoons olive oil extra virgin extra-virgin divided
  • tablespoons parmesan cheese freshly grated
  • pounds tomatoes ripe roughly chopped
  • ounces spaghetti whole-wheat

Equipment

  • bowl
  • frying pan

Directions

  1. Cook the pasta according to the label until al dente. Reserve 3 TBSP cooking liquid; drain.
  2. Meanwhile, in a large bowl, combine the turkey, flaxseed, Parmesan, egg, pepper, and 1/2 tsp salt.
  3. Mix well, then shape into 8 equal meatballs.
  4. Heat 1 TBSP oil in a large skillet over medium heat. Arrange the meatballs in a single layer in the skillet, working in batches if necessary. Cook, gently turning the meatballs occasionally, until golden brown on all sides (about 10 minutes).
  5. Transfer the meatballs to a dish.
  6. Heat the remaining TBSP oil in the same skillet. Reduce the heat to low.
  7. Add the garlic and cook, stirring, until golden and aromatic (1-2 minutes).
  8. Add the tomatoes and crushed red pepper. Stir until well mixed. Raise the heat to medium-high.
  9. Add the browned meatballs and remaining 1/2 tsp salt. Cook, stirring occasionally, until the meatballs are cooked through and the sauce thickens slightly (about 10 minutes).
  10. Add the pasta and the reserved cooking liquid to the meatball mixture. Gently toss until well combined.
  11. Serve hot.

Nutrition Facts

Calories481kcal
Protein32.01%
Fat24.83%
Carbs43.16%

Properties

Glycemic Index
33
Glycemic Load
2.72
Inflammation Score
-9
Nutrition Score
34.846087144769%

Flavonoids

Naringenin
1.54mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.21mg
Myricetin
0.36mg
Quercetin
1.38mg

Nutrients percent of daily need

Calories:481.03kcal
24.05%
Fat:13.89g
21.36%
Saturated Fat:2.65g
16.55%
Carbohydrates:54.3g
18.1%
Net Carbohydrates:50.39g
18.33%
Sugar:6.12g
6.8%
Cholesterol:111.04mg
37.01%
Sodium:722.56mg
31.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.27g
80.54%
Manganese:2.19mg
109.52%
Selenium:72.65µg
103.79%
Vitamin B3:15.44mg
77.21%
Vitamin B6:1.37mg
68.6%
Phosphorus:528.08mg
52.81%
Vitamin A:2082.52IU
41.65%
Magnesium:156.76mg
39.19%
Vitamin C:32.26mg
39.11%
Vitamin B1:0.5mg
33.49%
Potassium:1067.66mg
30.5%
Zinc:4.21mg
28.04%
Copper:0.53mg
26.36%
Iron:4.15mg
23.05%
Vitamin K:23.1µg
22%
Folate:84.7µg
21.18%
Vitamin B5:2.02mg
20.2%
Vitamin B2:0.32mg
18.91%
Vitamin E:2.57mg
17.12%
Fiber:3.91g
15.62%
Vitamin B12:0.72µg
12.06%
Calcium:95.94mg
9.59%
Vitamin D:0.72µg
4.77%
Source:My Recipes