If kids and adults can agree on one thing, it's their love for pasta. However, some pastas can pack in more calories than you—or your children—need. Teach your kids to like lighter versions of pasta (at the correct portion sizes) with these five mouthwatering recipes.
Spaghetti and Meatballs
Make a marinara masterpiece with this crowd-pleasing recipe. The meatballs have a hearty, savory taste, but they use a combination or turkey sausage and lean ground sirloin that keeps the dish under 300 calories per serving. Plus, it packs over 7 grams of iron, which is especially important for teenage girls.
Ingredients
Sauce:
Cooking spray
1 cup finely chopped onion
3 garlic cloves, minced
2 tablespoons tomato paste
1/4 teaspoon salt
1 (14-ounce) can less-sodium beef broth
2 (28-ounce) cans whole peeled tomatoes, undrained and chopped
Meatballs:
1 (1-ounce) slice white bread
2 (4-ounce) links sweet turkey Italian sausage, casings removed
1/2 cup finely chopped onion
1/3 cup chopped fresh basil
1/4 cup chopped fresh parsley
2 tablespoons egg substitute
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 garlic cloves, minced
1 large egg
1 pound ground sirloin
Remaining ingredients:
1/2 cup chopped fresh parsley
1/3 cup chopped fresh basil
1 pound hot cooked spaghetti
1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano
Fresh parsley sprigs (optional)
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Preparation
To prepare sauce, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 1 cup onion; sauté for 3 minutes. Add 3 garlic cloves, and sauté 1 minute. Add tomato paste; cook 1 minute. Stir in 1/4 teaspoon salt and broth. Cook 4 minutes. Stir in the tomatoes. Reduce heat, and simmer 45 minutes, stirring occasionally.
Preheat broiler.
To prepare meatballs, place bread in a food processor, and process until fine crumbs measure 1/2 cup. Combine the breadcrumbs, sausage, 1/2 cup onion, and next 8 ingredients (through sirloin) in a bowl. With wet hands, shape sirloin mixture into 32 meatballs. Place meatballs on a broiler pan. Broil 15 minutes or until done. Add meatballs to sauce; simmer 15 minutes. Sprinkle with 1/2 cup parsley and 1/3 cup basil. Serve over spaghetti. Sprinkle with cheese; garnish with parsley sprigs, if desired.
Wine note: Spaghetti and Meatballs is terrific with red or white wine as long as the wine has good acidity to mirror that of the tomatoes and act as a counterpoint to the meatballs. Because our recipe has fresh herbs, I prefer white wine with the dish--in particular, an herbal dry white from southern Italy such as Feudi di San Gregorio Greco di Tufo 2004 ($22). -Karen MacNeil
Yield: 8 servings (serving size: 1 cup spaghetti, about 1/2 cup sauce, 4 meatballs, and 1 tablespoon cheese)
Nutritional Information
Calories per serving: 291
Calories from fat: 25%
Fat per serving: 8g
Saturated fat per serving: 3.2g
Monounsaturated fat per serving: 2.5g
Polyunsaturated fat per serving: 1.3g
Protein per serving: 24.3g
Carbohydrates per serving: 32.2g
Fiber per serving: 4.1g
Cholesterol per serving: 76mg
Iron per serving: 7.4mg
Sodium per serving: 873mg
Calcium per serving: 163mg
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