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Spaghetti and Meatball Soup

meal-of-the-week

Serves 6

Prep time: 20 minutes

Cook time: 25 minutes

Per serving: 310 calories, 6g fat, 1g saturated fat, 50mg cholesterol, 260mg sodium, 41g carbohydrate, 5g fiber, 24g protein.

 


 

1 lb. 96% lean ground beef

2 egg whites

1/4 cup whole-wheat panko bread crumbs

1/2 tsp. garlic powder

2 tsp. Italian seasoning, divided

1 tbsp. olive oil

4 1/2 cups low-sodium vegetable broth

3 cups low-sodium marinara sauce

1 tsp. minced garlic

8 oz. whole-wheat spaghetti, broken into 2-inch pieces

1/4 cup chopped fresh basil

Grated Parmesan (optional)

 

1.  In a large bowl combine ground beef, egg whites, panko, garlic powder and 1 teaspoon of the Italian seasoning. Roll mixture into 1-inch meatballs.

2.  Heat oil in a large nonstick skillet over medium-high heat. Working in batches, cook meatballs 2 to 3 minutes per side or until all sides are browned.* Transfer meatballs to a plate lined with paper towels; set aside.

3. In a large stockpot or Dutch oven combine broth and marinara sauce. Bring to boiling over medium-high heat. Stir in garlic, spaghetti, meatballs and remaining 1 teaspoon Italian seasoning. Reduce heat to low; simmer 10 to 12 minutes or until spaghetti is al dente. Add basil; cook 3 minutes more. Ladle evenly into serving bowls, top with Parmesan (if desired), and serve.

*Alternatively, bake meatballs on a slotted broiler rack in a 375°F oven for 15 minutes, turning halfway through baking.

 

Make it a meal:

Serve with a mixed greens salad with light vinaigrette.

Culinary:
Panko is a Japanese-style bread crumb. The biggest difference between panko and traditional bread crumbs is that panko is made from bread without crusts.

Nutrition:
What’s the difference between white and whole-wheat pasta?

The main difference between regular and whole-wheat pasta is the processing. Whole-wheat pasta contains whole-wheat flour, which has three parts of the grain: The bran (the outer layer), the germ (the sprouting section of the seed) and the endosperm (the large starchy center). For regular pasta made with refined flours, the milling process involves stripping the grain of its bran and germ, which alters the nutritional content of the grain.

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