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Vegetable Spaghetti Sauce with Meatballs


Herbs are a good way to add flavor to foods without adding calories, sodium or fat. This recipe uses Italian seasoning, which is a blend of herbs and spices including oregano, basil, red pepper, rosemary and garlic powder.

Yield

Makes 4 servings

Ingredients

1-1/2 cups sliced fresh mushrooms
1/2 cup chopped onion plus 2 tablespoons finely chopped onion, divided
1/2 cup chopped carrot
1/2 cup chopped green bell pepper
2 cloves garlic, minced
2 cans (14-1/2 ounces each) no-salt-added stewed tomatoes, undrained
1 can (6 ounces) no-salt-added tomato paste
2-1/2 teaspoons dried Italian seasoning, divided
1/2 teaspoon salt
1/4 teaspoon black pepper
1 egg white
2 tablespoons fine dry bread crumbs
8 ounces 95% lean ground beef
4 cups hot cooked spaghetti

Preparation

  1. Preheat oven to 375°F. Coat large saucepan with nonstick cooking spray; heat over medium heat. Add mushrooms, 1/2 cup onion, carrot, bell pepper and garlic. Cook and stir 4 to 5 minutes or until vegetables are crisp-tender. Stir in stewed tomatoes with juice, tomato paste, 2 teaspoons Italian seasoning, salt and black pepper. Bring to a boil over medium-high heat. Reduce heat to medium-low. Cover and simmer 20 minutes, stirring occasionally.
  2. Combine egg white, bread crumbs, remaining 2 tablespoons onion and remaining 1/2 teaspoon Italian seasoning in medium bowl. Add beef; mix until well blended. Shape into 16 meatballs. Place in 11X7-inch baking pan. Bake 18 to 20 minutes or until beef is no longer pink. Drain on paper towels.
  3. Stir meatballs into sauce. Return sauce to a boil; reduce heat. Simmer, uncovered, about 10 minutes more or until sauce thickens slightly, stirring occasionally. Serve over spaghetti.

Nutritional Information

Serving Size: 1/4 of total recipe
Fiber 7 g
Carbohydrate 56 g
Cholesterol 25 mg
Saturated Fat 2 g
Total Fat 5 g
Calories from Fat 13 %
Calories 341
Protein 21 g
Sodium 381 mg

Dietary Exchange

Vegetable 3
Starch 3-1/2
Meat 1-1/2

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