February 24, 2022

Recipe of the month – Meatballs and Tomato Sauce

Eating whole-grain foods can increase your fibre intake! Canada’s Food Guide recommends making at least half of your grain products whole grain each day. The fibre in this dish is almost doubled by using whole grain instead of white pasta. Thanks to our partners at Alberta Health Services for providing this delicious recipe.

Ingredients for 8 servings

6 cups whole wheat spaghetti, cooked

For the sauce:

  • 1 tbsp vegetable oil
  • 1/2 cup onion, minced
  • 1-28 oz can tomato, crushed
  • 1-14 oz can tomato, diced, no salt added
  • 4 cloves garlic, minced
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tsp basil, dried
  • 1 tsp oregano, dried

For the meatballs:

  • 1 lb lean ground beef
  • 4 tbsp dried bread crumbs
  • 1 tsp garlic powder
  • 1 tbsp onion flakes or 1/4 cup (60 mL) sshredded onion
  • 2 tbsp parsley, dried or 1/3 cup (75 mL) fresh, minced
  • 2 large eggs, beaten
  • 1 tsp salt
  • 1 tsp pepper

Directions

For the sauce:

  1. In a saucepan, heat oil; add onion and saute until soft. Add tomatoes, garlic and spices. Bring to a boil, reduce heat and let simmer for 15 to 20 minutes. Add water if sauce is too thick

For the meatballs:

  1. Preheat oven to 375°F (180°C). Lightly spray a baking sheet with non-stick cooking spray.
  2. In a large bowl, mix all ingredients well and shape into small balls. Spread the meatballs onto prepared baking sheet. Bake in 375°F (180°C) oven for 30 minutes or until fully cooked and no longer pink inside (internal temperature of at least 160°F/71°C).
  3. Add to prepared tomato sauce and cook on medium heat for another 10 minutes. Serve hot with cooked pasta.

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