Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 4, 2008
Unlike traditional recipes, these meatballs are low in fat, yet they're full of the terrific taste you crave. Long curls of fusilli add a fun twist. For a casual dinner with friends, you can just double or triple the recipe.
Coat a large saucepan with nonstick cooking spray and place over medium-high heat. Sauté the onion and garlic until soft, about 5 minutes. Transfer 2 tablespoons of the onion mixture to a large bowl.
Process the whole and Italian tomatoes in a food processor until fairly smooth. Add to the saucepan. Bring to a boil over medium-high heat. Reduce the heat to medium-low. Cover and simmer, stirring often, 30 minutes. Add the basil and oregano during the last 15 minutes.
Process the bread until crumbs form. Add the crumbs, beef, egg, milk and pepper to the onion mixture and mix until blended. Shape into eighteen 2 cm meatballs. Coat a frying pan with nonstick cooking spray and place over medium-high heat. Cook the meatballs in batches until they are browned, about 8 minutes. Drain on paper towel. Add the meatballs to the sauce. Cover and cook, stirring occasionally, 20 minutes.
Meanwhile, cook the fusilli according to the package directions. Drain and toss with 11⁄2 cups of the sauce in a large bowl. Spoon 1 cup of sauce over the fusilli. Serve the meatballs accompanied by the remaining sauce.
28 g protein
8 g total fat
3 g saturated fat
85 mg cholesterol
51 g total carbohydrate
10 g sugars
7 g fibre
163 mg sodium
*By making the meatballs with very lean ground beef, you can enjoy this satisfying bowl of pasta without feeling any guilt.