Recipe Source: Deliciously Healthy Family Meals
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| Prep time | Cook time | Yields | Serving Size |
| 20 minutes | 20 minutes | 4 servings | 4 meatballs, ¾ C pasta, ½ C sauce, 1 tsp cheese, pinch of basil |
| 8 oz dry whole-wheat spaghetti
2 C Super Quick Chunky Tomato Sauce
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
4 tsp grated parmesan cheese | For turkey meatballs: 6 oz 99 percent lean ground turkey
¼ C whole-wheat breadcrumbs
2 Tbsp fat-free evaporated milk
1 Tbsp grated parmesan cheese
½ Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
½ Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) | For beef meatballs: 6 oz 93 percent lean ground beef
¼ C whole-wheat breadcrumbs
2 Tbsp fat-free evaporated milk
1 Tbsp grated parmesan cheese
½ Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
½ Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) | | | | calories | 299 | | Total fat | 5 g | | Saturated fat | 1 g | | Cholesterol | 41 mg | | Sodium | 277 mg | | Total fiber | 5 g | | Protein | 28 g | | Carbohydrates | 37 g | | Potassium | 194 mg | | Vitamin A | 10% | | Vitamin C | 15% | | Calcium | 10% | | Iron | 25% | | Percent Daily Values are based on a 2,000 calorie diet. | |
Directions -
| 1 | Preheat oven to 400 ºF. | -
| 2 | In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. | -
| 3 | Add pasta, and cook according to package directions. Drain. | -
| 4 | Meanwhile, combine ingredients for the turkey and beef meatballs in separate bowls, and mix well. Measure 1½ tablespoons of turkey mixture and roll in hand to form a ball; then place the meatball on a nonstick baking sheet. Repeat, and follow same instruction for beef mixture, until eight turkey and eight beef meatballs are made. | -
| 5 | Bake meatballs on a nonstick baking sheet for 10 minutes (to a minimal internal temperature of 165 °F). | -
| 6 | Warm sauce, if necessary. | -
| 7 | Serve four meatballs, ¾ cup hot pasta, ½ cup sauce, 1 teaspoon cheese, and a pinch of basil per portion. | |
Older children can help make the meatballs. Make sure everyone washes their hands and sanitizes all utensils and surfaces with disinfectant after handling raw meat.
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