Spicy Parmesan Meatballs with Angel Hair Pasta

Want to eat healthier? Make meatballs with high-fiber cereal, and serve them over delicious whole wheat pasta.

Prep Time: 50 min
Total Time: 50 min
Makes: 4 servings

(15 ratings)

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3/4	cup Fiber One® original bran cereal
1	lb extra-lean (at least 90%) ground beef
1/4	cup shredded Parmesan cheese (1 oz)
3/4	teaspoon Italian seasoning
1/4	teaspoon garlic powder
1	can (8 oz) tomato sauce
1	can (14.5 oz) diced tomatoes with green pepper and onion, undrained
1/8	teaspoon ground red pepper (cayenne)
6	oz uncooked whole wheat angel hair (capellini) pasta
	Additional shredded Parmesan cheese, if desired
1	to 2 tablespoons chopped fresh parsley, if desired

Serve with...

Bumpy Herbed Breadsticks
Total Time: 2 hours 55 min

1.	Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
2.	In large bowl, mix crushed cereal, ground beef, 1/4 cup cheese, the Italian seasoning, garlic powder and 1/4 cup of the tomato sauce until well blended. Shape into 16 (1 1/2-inch) meatballs.
3.	Spray 12-inch skillet with cooking spray. Cook meatballs in skillet over medium heat 8 to 10 minutes, turning occasionally, until browned. Drain if necessary.
4.	Add remaining tomato sauce, the tomatoes and red pepper to meatballs; turn meatballs to coat. Cover; cook over medium-low heat 15 to 20 minutes, stirring sauce and turning meatballs occasionally, until meatballs are thoroughly cooked and no longer pink in center.
5.	Meanwhile, cook and drain pasta as directed on package. Serve meatballs over pasta. Top each serving with additional Parmesan cheese and parsley.
High Altitude (3500-6500 ft): No change.

Health Twist

Beef is a good source of vitamin B-12. Our bodies need B-12 for energy and to maintain a healthy nervous system.

Nutrition Information:

1 Serving: Calories 460 (Calories from Fat 110); Total Fat 12g (Saturated Fat 5g, Trans Fat 1/2g); Cholesterol 75mg; Sodium 950mg; Total Carbohydrate 54g (Dietary Fiber 10g, Sugars 9g); Protein 33g Percent Daily Value*: Vitamin A 10%; Vitamin C 10%; Calcium 20%; Iron 40% Exchanges: 2 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 3 1/2 Lean Meat Carbohydrate Choices: 3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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