Рецепт Spicy Parmesan Meatballs with Angel Hair Pasta
One of my favorite websites for healthy recipes and advice is Eat Better America. They have TONS of great, flavorful recipes, that are easy as well. This recipe is one of many I have added to my regular rotation. It is so unique, and before reading the ingredients I would have never thought to add high fiber cereal to my meatballs versus extra cheese, whole eggs, or breadcrumbs as a binding agent. This is a simple way to add whole grains and fiber into your diet, as most Americans do not meat the recommended 25 grams of fiber/day and 2-3 ounces of whole grains. (Generally, people meet the ‘grain’ recs, but, most are not whole grain.)
Spicy Parmesan Meatballs
with Angel Hair Pasta
Ingredients:
- 3/4 cup Fiber One® original bran cereal
- 1 lb extra-lean (at least 90%) ground beef
- 1/4 cup shredded Parmesan cheese (1 oz)
- 3/4 teaspoon Italian seasoning
- 1/4 teaspoon garlic powder
- 1 can (16 oz) tomato sauce
- 1 can (14.5 oz) fire roasted diced tomatoes with garlic, undrained
- 1 can (14.5oz) crushed tomatoes
- 1/8 teaspoon ground red pepper (cayenne)
- 6 oz uncooked whole wheat angel hair (capellini) pasta
- Additional shredded Parmesan cheese, if desired
- 1 to 2 tablespoons chopped fresh parsley, if desired
Directions:
Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
In large bowl, mix cereal, ground beef, 1/4 cup cheese, the Italian seasoning, garlic powder and 1/4 cup of the tomato sauce until well blended. Shape into 16 (1 1/2-inch) meatballs.
Spray 12-inch skillet with cooking spray. Cook meatballs in skillet over medium heat 8 to 10 minutes, turning occasionally, until browned. Drain if necessary. Add remaining tomato sauce, tomatoes and red pepper to skillet; turn meatballs to coat.
Cover; cook over medium-low heat 15 to 20 minutes, stirring sauce and turning meatballs occasionally, until meatballs are thoroughly cooked and no longer pink in center.
Meanwhile, cook and drain pasta as directed on package. Serve meatballs over pasta. Top each serving with additional Parmesan cheese and parsley.
Nutritional Information
1 Serving: 4 Meatballs & About 3/4 cup pasta:
Calories: 460 (Calories from Fat 110);
Total Fat: 12g (Saturated Fat 5g, Trans Fat 1/2g);
Total Carbohydrate: 54g
(Dietary Fiber 10g, Sugars 9g);
Protein: 33g