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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.

31 ratings

Fiber: 10 grams

Total Time: 1hr 40min
Prep Time: 50min

Yield: 4 servings

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

Directions

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).

In large bowl, mix 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.

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. Add remaining tomato sauce, tomatoes and red pepper to skillet; 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.

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

Nutrition Info

Beta-Carotene

15%

Calcium

20%

Calories

460

Calories from Fat

110

Carbohydrate Choice

3 1/2

Cholesterol (%DV)

25%

Cholesterol

75mg

Copper (%DV)

20%

Insoluble Fiber

Iron (%DV)

40%

Magnesium (%DV)

25%

Manganese (%DV)

90%

Lean Meat

3 1/2

Niacin (%DV)

40%

Other Carbohydrate

Pantothenic Acid (%DV)

15%

Phosphorus (%DV)

40%

Potassium (%DV)

21%

Potassium

730mg

Riboflavin (%DV)

25%

Selenium (%DV)

70%

Sodium (%DV)

40%

Sodium

950mg

Soluble Fiber

Starch

2 1/2

Thiamin (%DV)

25%

Total Carbohydrate (%DV)

18%

Total Carbohydrate

54g

Dietary Fiber (%DV)

42%

Dietary Fiber

10g

Total Fat (%DV)

19%

Total Fat

12g

Folic Acid (%DV)

15%

Monounsaturated Fat

4 1/2g

Polyunsaturated Fat

1/2g

Protein

33g

Saturated Fat (%DV)

25%

Saturated Fat

Sugars

Trans Fat

1/2g

Vitamin A (%DV)

10%

Vitamin B6 (%DV)

35%

Vitamin B12 (%DV)

45%

Vitamin C (%DV)

10%

Vitamin D (%DV)

Vitamin E (%DV)

10%

Zinc (%DV)

60%

Grains

2oz-eq

Meat & Beans

3oz-eq

Vegetables

1/2c

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