Smart Spaghetti & Meatballs

Less calories, fat, sodium & carbs than classic recipes

Renowned cookbook author Mollie Katzen has teamed up with one of Oprah’s favorite docs, Dr. Michael Roizen, to change the way America eats with the Smart Menus Campaign. Throughout the year, she and her team of talented cooks are creating “smartened” up versions of classic American favorites.

Lighter than traditional meatballs, these poultry versions are tasty and baked instead of fried. If you make this in the summer or fall, fresh basil really makes a difference. To keep the meatballs moist look for ground turkey that is a mixture of both white and dark meat and if you're short on time you can use a jar of organic tomato sauce.

Recipe Makeover – comparison nutritional information:

*Source for original: Joy of Cooking: 75^th Anniversary edition copyright 2007

Smart Spaghetti & Meatballs Recipe
(This recipe serves 6 - 18 meatballs; 3 per serving)
Ingredients for the Meatballs: 
1 cup fresh, whole wheat bread crumbs 
1/4 cup milk 
1 large egg, beaten
1/2 cup finely chopped walnuts 
1/2 cup grated Parmesan Reggiano 
2 tablespoons minced flat-leafed parsley leaves 
1 clove garlic, very finely minced or pressed 
1-1/2 teaspoons kosher salt 
Scant 1/2 teaspoon freshly ground black pepper 
1/4 teaspoon freshly grated nutmeg 
1 pound ground turkey, mixture of both white and dark meat 
1 to 2 tablespoons olive oil, for brushing meatballs

Ingredients for the Tomato Sauce: 
1 tablespoon olive oil 
1 large onion, finely chopped 
1 tablespoon minced garlic 
1 teaspoon dried oregano, crumbled 
1/4 teaspoon red pepper flakes 
1 can tomatoes, 32-ounce whole plum tomatoes including juice 
Kosher salt 
Freshly ground black pepper 
1/2 pound spaghetti
1/4 cup tightly packed basil leaves, cut into chiffonade, (thin, narrow strips), for garnish
2 tablespoons minced fresh flat-leafed parsley leaves, for garnish

Smart Spaghetti & Meatballs with Tomato Sauce Instructions:
Preheat the oven to 350° F. 
Line a large baking sheet with parchment paper and set aside.
In a large bowl, combine the bread crumbs and milk; let sit for 10 minutes. 
Add the egg and mix well. 
Add the walnuts, cheese, parsley, garlic, salt, pepper, and nutmeg; mix well. 
Add turkey and, using one hand, lightly mix and squeeze together, to combine well. Don't over mix or the meatballs will be tough. 
Form mixture, using clean hands rinsed with cold water to prevent sticking, into 18 walnut-size balls and arrange on prepared baking sheet. 
Brush the meatballs with the oil, or roll them in your oiled hands and set them back on the parchment. 
Bake until firm when squeezed, but before they are overly browned, 15 to 20 minutes -- they will continue cooking in the tomato sauce. 
While the meatballs are cooking, heat the oil for the sauce in a large pan over medium-high heat. 
Add the onions and cook, stirring occasionally, until translucent, about 4 minutes. 
Add the garlic, oregano, and red pepper flakes; cook, stirring occasionally, until the garlic is fragrant, about 2 minutes. 
Add the tomatoes and their juice; bring to a boil. 
Reduce the heat to low and simmer gently for 5 minutes. 
Season to taste with salt and pepper.
Transfer the meatballs to the sauce and bring to a boil. 
Reduce the heat to low and simmer gently for 15 minutes. 
While the meatballs are cooking in the tomato sauce, cook the spaghetti according to the package directions. 
Drain well and serve hot, topped with meatballs and sauce and garnish with the basil and parsley. 

Nutritional information per serving: 
460 calories, 16g total fat, 2.5g saturated fat, 750mg sodium, 65mg cholesterol, 50g carbohydrate, 32g protein, 6g fiber

For more recipes from the Smart Menus Campaign, visit www.walnuts.org/smartmenus.