the book Cooking
Thin with Chef Kathleen: 200 Easy Recipes for Healthy Weight Loss by Kathleen
course we have a recipe for spaghetti and meatballs. This isn't the do-without,
make your family miserable, have-no-fun, weight-loss cookbook! If you're going
to take the time to make these super delicious, super moist meatballs, make at
least a quadruple batch. They freeze well. And next time you're craving spaghetti
and meatballs, all you'll have to do is boil noodles if you have been paying attention
and you have ready-to-go microwave tomato sauce [also in this book] in your freezer
- 2 slices bread, crusts discarded
- 6 tablespoons plain low-fat
- 1 teaspoon plus 1 tablespoon olive oil
- Minced garlic (about 1 clove)
- 2 tablespoons chopped fresh flat-leaf parsley
- Coarse-grained salt and
cracked black pepper
- 2 large egg whites, lightly beaten
- 3/4 pound lean
the Pasta Sauce
- 1 tablespoon minced garlic (about 3 cloves)
- One 28-ounce
can crushed or diced tomatoes
- 1 teaspoon coarse-grained salt
- Cracked black
pound uncooked spaghetti
- 1/4 cup coarsely chopped fresh basil leaves (about
the Meatballs: Combine bread and yogurt in bowl you'll make meatballs in.
Let stand 10 minutes to soften. In medium sauté pan, heat 1 teaspoon olive
oil, 1 teaspoon of water, and garlic (for both the meatballs and the sauce) over
medium heat until the garlic is fragrant but not brown, about 2 minutes. Turn
off the heat and set aside. Mash bread and yogurt. Add 1 teaspoon of the cooked
garlic (reserving the rest for the sauce), the parsley, salt and pepper to taste,
and egg whites to bread mixture; mix until well combined. Add ground sirloin.
Mix thoroughly. Shape into meatballs.
the Sauce: In a medium saucepan set over medium heat, place reserved sautéed
garlic with tomatoes and their juice. Bring to a simmer. Stir in salt. Reduce
the heat to medium-low and simmer until sauce has slightly thickened, 5 to 7 minutes
or longer, depending on how juicy your tomatoes were to begin with. Taste and
the Meatballs and Boil the Pasta: In a large nonstick skillet, heat 1 tablespoon
olive oil over medium-high heat. Add meatballs to pan and cook, turning often,
until golden brown on all sides, about 10 minutes.
meatballs are browning and sauce is reducing, cook pasta, following package directions,
in plenty of salted boiling water to al dente (firm to the bite). Drain. When
meatballs are browned, drain on plate lined with paper towels to remove excess
fat. Add meatballs to pot with sauce.
until meatballs are completely cooked through, 7 to 10 minutes more. Add fresh
basil and cook 1 minute more. Pour sauce and meatballs over cooked spaghetti and
serve immediately. Ideally, the spaghetti should not sit around -- it should be
cooked last and served right away.
Chef: If you don't have pasta sauce in your freezer by now, I'm sure you have
frozen meatballs from the last time you made this. Right? I'm trying to make your
life easy -- work with me, people.
the garlic for the meatballs and spaghetti sauce at the same time using the pot
you'll prepare the sauce in. Make the sauce ahead, make the meatballs ahead, and
cook the noodles a little earlier if it will make things easier.