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Spaghetti and Meatballs
Total Calories per Serving:   499  
Fat Calories per Serving:   98
Percent Fat Calories per Serving:   19.64%

Portion -  5 meatballs, 2 oz spaghetti
Recipe serves five


12 oz lean (90% lean or more) ground beef

20 oz jar of spaghetti sauce + ¼ cup of water (calories should not exceed 40 total, and 15 fat calories per nutrition label, per serving)

2 tbl of spaghetti sauce (add to meatball mix)

3 to 4 thin slices of onions for sauce

2 to 4 thin slices of yellow or red onions, finely chopped (for meatballs)

1 thin slice of green pepper, finely chopped (optional)

2 1/2 slices of toasted light whole wheat bread (40 calories per slice), crumbled into bread crumbs

1 large egg

1 tsp of dried parseley

1/4 tsp dried basil leaves

1/2 tsp dried oregano

1 tsp of garlic powder

salt and pepper to taste (Salt is optional. Add in sodium mg to total)

10 oz pasta (spaghetti, linguini or other pasta of choice) prepared according to package instructions


In a medium bowl mix ground beef, bread crumbs, basil, oregano, parseley, garlic powder, salt, pepper, egg, optional green peppers, onions and 2 tbl of sauce. Mix well and form small bite-size meatballs (should yield about 25 meatballs).

Preheat a medium non stick skillet (8 to 10 inches) over medium heat. Reduce heat to low and add the meatballs. Once the meatballs begin to brown add the onion wedges. Continue to brown each side of the meatballs.

Once the meatballs are completely browned, add Spaghetti sauce and water. Cover and simmer on low for 20 minutes.

Serve with the pasta of your choice

Nutrition Data
Serving Size 5 meatballs, 2 oz spaghetti 
Total Calories 499 
    Calories from Fat 98 
% Daily Value
Total Fat Grams 11  16.92% 
    Saturated Fat Grams 0.5  
    Trans Fat Grams 0  
    Polyunsaturated Fat Grams 0  
    Monounsaturated Fat Grams 0  
Cholesterol MG 125  
Sodium MG 692.5  
Total Carbs 61  20.33% 
    Fiber Grams 5.25  
    Sugar Grams 11  
    Protein Grams 36.25  


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