Spaghetti and Lean Meatballs with Homemade Red Sauce

Sauce

2 tablespoons olive oil

1 small onion, minced

1 medium carrot, peeled and minced

1 can (28 ounces) crushed seasoned tomatoes (such as Muir Glen Organic with Basil)

½ teaspoon salt

Meatballs

½ pound lean ground pork

1 pound 93 percent lean ground beef

5 ounces frozen spinach, thawed and drained thoroughly

½ cup finely grated parmesan cheese

2 large egg whites

1½ teaspoons dried basil

1½ teaspoons dried parsley

1 teaspoon garlic powder

1 teaspoon kosher salt

½ teaspoon red pepper flakes

1½ cups fresh whole wheat bread crumbs (made from 3-4 slices sandwich), divided

1 pound whole wheat (or blend with added fiber) spaghetti, cooked and drained (do not rinse)

For the sauce: Add olive oil to a medium saucepan and place over medium heat. When oil's hot add onion and carrots; cook over medium heat until vegetables soften, but do not brown, about 5 minutes. Add tomatoes and salt; bring to a boil; reduce heat to low and gently simmer until sauce thickens, about 1 hour. When done, taste and adjust seasonings.

For the meatballs: Place oven rack in center position and heat to 400 degrees. Line a half sheet pan with foil and place a wire rack in the center of the pan. Set aside.

In a large mixing bowl, combine pork, ground beef, spinach, cheese, egg, basil, parsley, garlic powder, salt, red pepper flakes and ½ cup bread crumbs. Using your hands, or a dinner fork, mix all ingredients until well incorporated.

Place remaining bread crumbs in a small bowl. Using a scale, weigh meat mixture into 1½ -ounce portions (you should have 16) and place on a separate small sheet pan; shape into meatballs, roll in the remaining bread crumbs and evenly place the meatballs on wire rack. Bake 20 minutes or until golden and cooked through.

Place cooked spaghetti in large serving bowl, pour sauce over and toss to combine. Add meatballs and serve with additional parmesan cheese.

Serves eight.

Nutrition values per serving: 429 calories(23.7 percent from fat), 11.3 g fat (3.7 g saturated), 55.2 g carbohydrate, 11.1 g fiber, 30.9 g protein, 37 mg cholesterol, 738 mg sodium.

SaltSense: Omitting the added salt in the sauce and meatballs reduces the sodium per serving to 447 mg.