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
  • ingredients 11
  • servings 4

Ingredients

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
  • 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.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

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