Spaghetti and Meatballs

A childhood favourite with kids of all ages. Here, we've baked the meatballs for leaner results. To further cut back on calories, reduce pasta portions.

Preparation time: 45 minutes
Cooking time: 45 minutes
Makes: 6 servings, 12 meatballs

Ingredients:

Spaghetti sauce:

• 1 tbsp olive oil
• 1 medium carrot, peeled and finely chopped
• 1 small onion, finely chopped
• 1 garlic clove, finely chopped
• 1 can (800g) Italian-style tomatoes in pureé
• 1 small bay leaf
• 1/4 tsp salt
• 1/8 tsp coarsely ground black pepper

Meatballs:

• 2 slices firm white bread, diced
• 3 tbsps water
• 400g lean ground beef
• 1 large egg white
• 2 tbsps grated Pecorino Romano or Parmesan cheese
• 1/4 cup Fibresure
• 1 tbsp grated onion
• 1 tbsp finely chopped fresh parsley leaves
• 1 small garlic clove, crushed with garlic press
• 1/2 tsp salt
• 1 small garlic clove, crushed with garlic press
• 1/2 tsp salt
• 1 package (400g) spaghetti, cooked as label directs

Directions:

Prepare Spaghetti Sauce: In 3L saucepan, heat oil over medium heat. Add carrot and chopped onion and cook, stirring occasionally, until vegetables are very tender and golden, about 15 minutes. Add chopped garlic; cook, stirring, 1 minute.

Meanwhile, place tomatoes with their pureé in bowl. With hands or slotted spoon, crush tomatoes well. Add tomatoes with their pureé, bay leaf, salt and pepper to saucepan; heat to boiling over high heat. Reduce heat to low; cover and simmer 15 minutes. Uncover and simmer, stirring occasionally, 15 minutes longer. Discard bay leaf.

While sauce is cooking, prepare Meatballs: Preheat oven to 210°C. Line 60cm by 20cm metal baking pan with foil; spray foil with non-stick cooking spray.

In medium bowl, combine diced bread and water. With hand, mix until bread is evenly moistened. Add ground meat, egg white, Romano, Fibresure, grated onion, parsley, crushed garlic and salt. With hand, mix until well combined.

Shape meat mixture into twelve 2-inch meatballs. (For easier shaping, use slightly wet hands.) Place meatballs in pan and bake until cooked through and lightly browned, 15 to 20 minutes. Add meatballs to sauce.

Place pasta in a large warm serving bowl; spoon meatballs and sauce over pasta.

Per serving:

About 430 calories (17 percent calories from fat), 28g protein, 63g carbohydrate, 8g total fat (2g saturated), 144mg cholesterol, 520mg sodium, 10g fibre.