Yields6 ServingsPrep Time20 minsCook Time25 minsTotal Time45 mins
1lb96% lean ground beef
2egg whites
¼cupwhole-wheat panko bread crumbs
½tspgarlic powder
2tspitalian seasoning, divided
1tbspolive oil
4 ½cupslow-sodium vegetable broth
3cupslow-sodium marinara sauce
1tspminced garlic
8ozwhole-wheat spaghetti, broken into 2-inch pieces
¼cupchopped 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.
Ingredients
1lb96% lean ground beef
2egg whites
¼cupwhole-wheat panko bread crumbs
½tspgarlic powder
2tspitalian seasoning, divided
1tbspolive oil
4 ½cupslow-sodium vegetable broth
3cupslow-sodium marinara sauce
1tspminced garlic
8ozwhole-wheat spaghetti, broken into 2-inch pieces
¼cupchopped fresh basil
Grated parmesan (optional)
Directions
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.
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
