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6

Spicy Parmesan Meatballs with Angel Hair Pasta

Prep 50 min
Total 50 min
Servings 4

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

By Betty Crocker Kitchens

Updated October 29, 2008

Ingredients

3/4

cup Fiber One™ original bran cereal

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

can (8 oz) tomato sauce

can (14.5 oz) diced tomatoes with green pepper and onion, undrained

1/8

teaspoon ground red pepper (cayenne)

oz uncooked whole wheat angel hair (capellini) pasta

Additional shredded Parmesan cheese, if desired

to 2 tablespoons chopped fresh parsley, if desired

Steps

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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.

Expert Tips

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

Nutrition Facts

Serving Size: 1 Serving

Calories: 460
Calories from Fat: 110

% Daily Value

Total Fat: 12g; 19%
Saturated Fat 5g 25% Trans Fat 1/2g
Cholesterol: 75mg; 25%
Sodium: 950mg; 40%
Potassium: 730mg; 21%
Total Carbohydrate: 54g; 18%
Dietary Fiber 10g 42% Sugars 9g
Protein: 33g

% Daily Value*:

Vitamin A: 10%; 10%
Vitamin C: 10%; 10%
Calcium: 20%; 20%
Iron: 40%; 40%

Exchanges:

2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;