Monday, February 24, 2014

Back To Basics 21 - Spaghetti & Meatballs

I'm about to make you guys real happy...

Giant meaty, cheesy meatballs. Saucy pasta. That is all.

Let me warn you right now, this recipe will take you AT LEAST an hour and 15 minutes to make. So don't do decide to make this at 7pm on a busy Tuesday night. This is a great weekend meal. I do have directions to make this in a crockpot at the bottom.

-2 large eggs
-1/2 cup whole wheat breadcrumbs
-1/2 cup minced onion
-1/2 cup grated Parmigiano Reggiano
-1/4 cup minced parsley
-3 minced garlic cloves
-1 teaspoon of salt
-1/2 teaspoon of freshly ground black pepper
-8oz of lean ground beef (90% or leaner)
-8oz of ground pork or Italian pork sausage
-8oz of ground veal

Sauce & Spaghetti
-1 tablespoon of extra-virgin olive oil
-1 cup diced onion
-3 minced garlic cloves
-2 teaspoons of Italian seasoning
-1/4 teaspoon of crushed red pepper
-1 cup of dry red wine
-1 28oz can of crushed tomatoes, or in my case I used whole tomatoes and crushed them myself
-1 14oz can of diced tomatoes
-1lb of whole wheat spaghetti

-Ok so to make the meatballs, beat the eggs in a large bowl.

Stir in the breadcrumbs, onion, cheese, parsley, garlic, salt and pepper.

Add your meats and gently mix until combined. Make sure you don't overmix so the matballs don't get tough.

-You can use a 1/4 cup to measure them out, or an ice cream scoop that measures 1/4 cup. What I like to do is flatten this mixture out.

-Divide it in quarters.

-Then out of the quarters, divide it in half and then half again so you need to get 4 meatballs out of each quarter.You should have 16 total. Set them aside.

-To make the sauce, heat oil in a dutch oven over medium heat. Add your onion and cook until beginning to brown, 3-5 minutes.

-Add your garlic, Italian seasoning and crushed red pepper. Cook, stirring constantly for 30 seconds.

-Add your wine and boil for 1 minute.

-Add crushed and diced tomatoes and bring to a simmer.

-Add the meatballs.

-Cover and gently simmer this whole mixture for an hour, until the meatballs are cooked through.

-In a half hour, bring a large pot of salted water to boil. Cook the spaghetti according to package instructions. Then, when it's ready use a 1 cup measuring cup to portion out your pasta on the plate. Then add 2 meatballs on top of the pasta, and measure out 3/4 cup of sauce. You can add some extra Parmigiano on top and some parsley.

Servings: 8 servings. 1 cup of pasta, 3/4 cup of sauce and 2 meatballs.
Nutritional Info: 475 calories, 11g fat, 4g sat, 4g mono, 108mg cholesterol, 61g carbs, 32g protein, 11g fiber, 704mg sodium, 856mg potassium

To make this in a crockpot: Make the meatballs the way I explained, then instead of placing them on a baking sheet, just put them in the crockpot. Then, once you make your sauce just pour that on top of the meatballs. Turn your crockpot on either high for 4 hours or low for 8 hours.

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