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Spicy Parmesan Meatballs with Angel Hair Pasta

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By Betty Crocker Kitchens
Updated Oct 29, 2008
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Want to eat healthier? Make meatballs with high-fiber cereal, and serve them over delicious whole wheat pasta.

Spicy Parmesan Meatballs with Angel Hair Pasta

  • Prep Time 50 min
  • Total 50 min
  • Servings 4
  • Ingredients 11
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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

Instructions

  • Step 
    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).
  • Step 
    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.
  • Step 
    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.
  • Step 
    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.
  • Step 
    5
    Meanwhile, cook and drain pasta as directed on package. Serve meatballs over pasta. Top each serving with additional Parmesan cheese and parsley.

Nutrition

460 Calories
12g Total Fat
33g Protein
54g Total Carbohydrate
9g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
460
Calories from Fat
110
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;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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