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Stephanie Says.. 349 Calories Spaghetti and Meatballs

Did I just say healthy spaghetti and meatballs?! Yes I did!! This recipe is a great way to indulge in rich tasting Italian food, guilt free!! I cannot take credit for this recipe. I wish I could because it is so genius! I was watching the Food Network, and The Best Thing I Ever Made was on. Rocco DiSpirito was explaining his “Mama’s Spaghetti and Meatballs” and boy did they make my tummy rumble! Rocco actually has a recipe book out called Now Eat This! Diet. The cookbook revamps classic recipes BUT all recipes are under 350 calories. dispirito_noweatthisitalian_hcfinal His Mama’s Spaghetti and Meatballs is a perfect example. This recipe is normally 1100 calories per serving and about 25 grams of fat. 1100 calories?! That’s enough calories for the day!! But Rocco’s revamped recipe is 349 calories and 4 grams of fat! You are saving over 700 calories!! Enough said, right?! In Rocco’s cookbook he also has Grilled Cheese that is normally 680 calories down to 337 calories. Ok now to the recipe! Ingredients

  • Olive oil cooking spray
  • 2 cloves garlic, chopped
  • 1/2 cup chopped onion
  • Pinch of crushed red pepper flakes
  • 1 cup fat-free, reduced-sodium chicken broth, such as Swanson’s
  • 1-1/2 cups Redpack tomato puree
  • 1-1/2 cups Redpack diced tomatoes
  • 1/2 medium eggplant, cut in half lengthwise
  • 6 ounces lean ground turkey breast, such as Jennie-O
  • 4 ounces 96 percent lean ground beef, such as Laura’s Lean
  • 2 ounces extra-lean ground pork, such as Farmer John
  • 1 large egg white
  • 1/4 cup chopped fresh flat-leaf Italian parsley 1/2 ounce
  • Parmigiano-Reggiano, grated
  • 2 cups puffed Kamut cereal, such as Arrowhead Mills Salt
  • 6 ounces 100 percent Kamut Intregrale
  • Spaghetti, such as Alce Nero


  • Preheat the broiler.
  • Coat a large skillet with 4 seconds of cooking spray.
  • Add half the garlic and half the onion and a pinch of red pepper flakes, place over medium heat, and cook until softened, about 2 minutes.
  • Add half the chicken broth, half the tomato puree, and half the diced tomatoes; bring to a simmer, then reduce the heat to low and simmer for 30 minutes.
  • Place the eggplant cut-side-up on a broiler pan and broil until lightly browned, 4 to 6 minutes.
  • Remove the eggplant from the broiler; place it on a microwave-safe plate, and microwave on high until tender, about 2 minutes. Let cool.
  • Scoop the eggplant pulp out of its skin and let any excess water drip off.
  • Measure out 1/2 cup of the pulp, then chop it fine.
  • Combine the turkey, beef, and pork in a large bowl
  • Place the egg white, the remaining chicken broth, remaining onion, remaining garlic, and the parsley in a blender and blend until finely chopped (not pureed), about 30 seconds.
  • Add the mixture to the meat; add the Parmigianino and crumble the Kamut cereal in with your fingers.
  • Add the eggplant, season with salt and red pepper flakes, and mix gently, using a wooden spoon or your hands until it forms a very thick wet paste.
  • Use a tablespoon to measure 16 equal heaping mounds onto a clean work surface and form the mounds into balls with your hands.
  • Coat a large nonstick skillet with 4 seconds of cooking spray and heat over medium-high heat.
  • Add half of the meatballs and cook until lightly browned on one side, about 1 minute.
  • Roll the meatballs and brown on the other side, about 2 minutes.
  • Remove the browned meatballs from the pan and gently place in the tomato sauce; coat the pan with another 4 seconds of cooking spray, and brown the rest of the meatballs.
  • Add the meatballs to the sauce and cook at a low simmer for 1 hour.
  • Bring 4 quarts of water to a boil and add 1-tablespoon salt. Drop the spaghetti in the water and cook according to the package instructions.
  • Drain, reserving 1/2 cup of the cooking water.
  • Place 4 meatballs on each of 4 plates then add the spaghetti to the remaining sauce in the pan along with 1/2 cup of the pasta water; cook until the sauce holds well on the pasta.
  • Divide the spaghetti among the plates.

mamas meatballs Voilà! Dinner is served. Now I wouldn’t do exactly what the recipe calls for but that is just me. To save even more calories and have the same juicy flavor, cook the meatballs in the oven. Take a cookie sheet and cooling rack, place meatballs on cooling rack, pop in the oven at 350 degrees for about 30-35 minutes. They will taste amazing and all the fat drips off thanks to the cooling rack. I cannot wait to read more of his healthy yet old-school recipes! As always, thank you for reading Stephanie Says… I am always open to feedback! Xoxo, Stephanie Follow me on: Twitter: @pmpstephsays Instagram: @pmpstephaniesays Email: pmpstephaniesays@gmail.com Facebook: Pocket Money Polishes: Stephanie Says


One comment on “Stephanie Says.. 349 Calories Spaghetti and Meatballs

  1. Lisa N.
    July 26, 2014

    That looks delicious!

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This entry was posted on July 26, 2014 by in Stephanie Says and tagged , , .


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