* Exported from MasterCook * Spaghetti with Heavenly Meatballs Recipe By :Richard Simmons with Winfred Morice Serving Size : 4 Preparation Time :0:20 Categories : Farewell To Fat Cookbook Italian Main Dish Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Marinara Sauce 1 cup chopped onions 14 1/2 ounces broth -- reduced sodium chicken (See Notes) 2 teaspoons minced garlic 1 teaspoon paprika 1 teaspoon dried basil 1/2 teaspoon salt 1/2 teaspoon dried oregano 1/4 teaspoon black pepper 1/4 teaspoon fennel seeds -- crushed 28 ounces crushed tomatoes -- in puree 28 ounces canned tomatoes -- whole, undrained 2 teaspoons Worcestershire sauce 1/4 cup fresh parsley -- chopped 1/2 teaspoon sugar -- or to taste, optional Turkey Meatballs 1 pound lean ground turkey 1/2 cup fresh bread crumbs 1/4 cup chopped onions -- finely chopped 1/2 cup grated fresh Parmesan cheese 2 tablespoons chopped fresh parsley 2 teaspoons minced garlic 2 large egg whites -- beaten until frothy 1/2 teaspoon salt 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon freshly ground black pepper non-stick cooking spray -- olive oil Other ingredients 6 ounces spaghetti -- uncooked 2 cups above Marinara sauce -- OR reduced-fat pasta sauce 1/4 cup grated parmesan cheese 1. Marinara sauce: In large saucepan, combine onion, chicken broth, garlic, paprika, basil, salt, oregano, pepper, and fennel seeds. Cook over medium heat 10 minutes or until broth is reduced by half. 2. Ad crushed tomatoes and whole tomatoes with their liquid, Worcestershire sauce, and parsley. Simmer, partially covered, over low heat for 30 minutes or until thickened and chunky. Add sugar to taste. 3. Turkey Meatballs: In large bowl combine turkey, breadcrumbs, onion, Parmesan, parsley, garlic, beaten egg whites, salt, oregano, basil, and pepper. Mix lightly but thoroughly. 4. With moistened hands, lightly shape mixture into 1-inch balls. You should have about 36. Coat a large non-stick skillet with non-stick spray. Heat over medium-high heat. Add meatballs, about 8 at a time. Cook, stirring constantly, until browned, about 2 to 3 minutes per batch. Re-coat skillet with cooking spray as needed. When all meatballs are browned, return them to the skillet. Over medium heat, continue to cook, shaking skillet to turn meatballs, about 5 minutes or until cooked through. 5. Meanwhile, cook spaghetti in a large pot of boiling salted water. Drain. In a medium saucepan, heat the sauce. 6. Divide hot pasta and meatballs onto 4 serving plates. Ladle 1/2 cup of sauce over each plate. Sprinkle with 1/4 cup of Parmesan, dividing equally. Divide and freeze remaining marinara sauce into 1-cup portions. For a smoother consistency, puree in a blender or food processor. Source: "Richard Simmons' Farewell to Fat Cookbook (page 140)" Copyright: "1996" T(cooking): "0:40" - - - - - - - - - - - - - - - - - - - Per Serving: 547 Calories; 15g Fat (23.0% calories from fat); 43g Protein; 66g Carbohydrate; 9g Dietary Fiber; 85mg Cholesterol; 1540mg Sodium. Exchanges: 2 1/2 Grain(Starch); 4 1/2 Lean Meat; 5 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. NOTES : The nutritional information is for the entire batch of marinara sauce, not just 2 cups. The nutritional info added by MasterCook software is for regular, not reduced sodium, broth. This is the true nutritional information per serving, as the recipe is written: calorie: 484 protein: 37 gm fat: 16 gm carbohydrates: 47 gm sodium: 662 cholesterol: 92 mg Assume 1 starch exchange for every 1/2 cup of spagetti, 1 vegetable exchange for every 1/2 cup of sauce, 1 meat/protein exchange for every ounce of meatballs Marinara Sauce alone (per 1/2 cup serving): calories: 30 protein: 1 gm fat: trace carbohydrates: 6 g sodium: 371 mg cholesterol: 0 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0