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Spicy Parmesan Meatballs with Angel Hair Pasta

Beef it Up

Beef is a good source of vitamin B-12. Our bodies need B-12 for energy and to maintain a healthy nervous system.

5 ratings : 4 reviews

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. From eatbetteramerica.

Prep Time:50 min

Start to Finish:50 min

makes:4 servings

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 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. Add remaining tomato sauce, tomatoes and red pepper to skillet; turn meatballs to coat.
4.	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.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 460 (Calories from Fat 110); Total Fat 12g (Saturated Fat 5g, Trans Fat 1/2g); Cholesterol 75mg; Sodium 950mg; Total Carbohydrate 54g (Dietary Fiber 10g, Sugars 9g); Protein 33g Percent Daily Value*: Vitamin A 10%; Vitamin C 10%; Calcium 20%; Iron 40% Exchanges: 2 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 3 1/2 Lean Meat Carbohydrate Choices: 3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 3 oz-equivalents Meat & Beans, 1/2 c Vegetables, 2 oz-equivalents Grains

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4 Reviews

Easy to Make

I was lacking in one of the ingredients, so I improvised and used All Bran Crackers instead. The mealballs came out delicious. Even my husband who is not a fan on anything different actually at this meal, along with our 2.5 year old twins. Well, they only at the pasta. But hey, its a start!
Posted at 9:42 AM on July 28 2008 by momoftwingirls ,

So Yummy

This was the first time I ever made meatballs and I have to say it was yummy. It was easy to prepare and my husband who does not like hardly anything actually ate it. Even my 2. year old twins ate the pasta, minus the meat. My twins are not fans of meat right now. Thanks for the recipe.
Posted at 9:42 AM on July 28 2008 by momoftwingirls ,

Very Good!

My son loved it and he is a picky eater. I found the amounts given for the sauce weren't enough so I made extra sauce (same ingredients) It was very tasty!
Posted at 9:59 AM on February 29 2008 by Chana , Blue Springs MO

Enjoyable! Watch your time takes about an hour to make. I used whole wheat pasta for a substuite it was very good.
Posted at 10:45 AM on August 13 2007 by Goodyear Az , Goodyear AZ

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