Whole Grain Spaghetti with Bulgur-Laced Meatballs

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

2016-09-19 11:34:49

Serves 8

Ingredients

Meatballs
3⁄4 cup bulgur 175 mL
3⁄4 cup skim milk 175 mL
1 lb lean ground beef 500 g
1⁄4 cup basil pesto 50 mL
1⁄4 cup freshly grated Parmesan cheese 50 mL
4 cloves garlic, minced
1 egg, beaten
1 tsp freshly grated lemon zest 5 mL
1 tsp salt 5 mL
Freshly ground black pepper
1⁄4 cup whole wheat flour 50 mL
Tomato Sauce
2 tbsp olive oil 25 mL
1 onion, finely chopped
2 stalks celery, diced
1 carrot, peeled and diced
4 cloves garlic, minced
1 cup dry white wine or stock 250 mL
2 cans (each 28 oz/796 mL) no-salt-added tomatoes with juice, coarsely chopped
1 package (16 oz/454 g) whole wheat, spelt or Kamut spaghetti
Finely chopped parsley, optional

Instructions

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.
Tips
Chicken, beef or vegetable stock work well in this recipe in place of the wine.
If you prefer a thick tomato sauce, add 2 tbsp (25 mL) of tomato paste along with the tomatoes.

Notes

Nutrient Tip
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 https://judithfinlayson.com/