Whole Grain Spaghetti with Bulgur-Laced Meatballs

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Here’s an updated version of a great comfort food dish that maintains every bit of
flavor while transitioning to healthier status. Substituting bulgur for some of the
meat, using whole wheat rather than all-purpose flour to dredge the meatballs

Whole Grain Spaghetti with Bulgur-Laced Meatballs
Serves 8
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Ingredients
  1. Meatballs
  2. 3⁄4 cup bulgur 175 mL
  3. 3⁄4 cup skim milk 175 mL
  4. 1 lb lean ground beef 500 g
  5. 1⁄4 cup basil pesto 50 mL
  6. 1⁄4 cup freshly grated Parmesan cheese 50 mL
  7. 4 cloves garlic, minced
  8. 1 egg, beaten
  9. 1 tsp freshly grated lemon zest 5 mL
  10. 1 tsp salt 5 mL
  11. Freshly ground black pepper
  12. 1⁄4 cup whole wheat flour 50 mL
  13. Tomato Sauce
  14. 2 tbsp olive oil 25 mL
  15. 1 onion, finely chopped
  16. 2 stalks celery, diced
  17. 1 carrot, peeled and diced
  18. 4 cloves garlic, minced
  19. 1 cup dry white wine or stock 250 mL
  20. 2 cans (each 28 oz/796 mL) no-salt-added tomatoes with juice, coarsely chopped
  21. 1 package (16 oz/454 g) whole wheat, spelt or Kamut spaghetti
  22. Finely chopped parsley, optional
Instructions
  1. 1. Meatballs: In a large bowl, combine bulgur and milk, stirring until combined. Let stand until milk is absorbed, about 10 minutes. Add ground beef,pesto, Parmesan, garlic, egg, lemon zest, salt and pepper to taste. Shape into meatballs about 1 inch (2.5 cm) in diameter. Roll in flour and shake off excess.
  2. Tips
  3. Chicken, beef or vegetable stock work well in this recipe in place of the wine.
  4. If you prefer a thick tomato sauce, add 2 tbsp (25 mL) of tomato paste along with the tomatoes.
Notes
  1. Nutrient Tip
  2. One serving of this dish is fairly high in calories because it is a substantial portion. Keep the sides to a minimum or omit them entirely. It makes a very nutritious one-dish meal.
Judith Finlayson http://judithfinlayson.com/
Posted in Pasta & Grains, Recipes.

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