Spirals & Meatballs

Tip: This crowd-pleaser is a great go-to dinner for the whole family.

Ingredients:

• 2 egg whites
  
  


• ½ cup quick-cooking oats
  
  


• ¼ cup fat-free milk
  
  


• ½ cup finely chopped fresh parsley
  
  


• 1 tbsp dried minced onion
  
  


• ½ tsp dried oregano
  
  


• ½ tsp garlic powder
  
  


• ¼ tsp salt
  
  


• ⅛ tsp crushed red-pepper flakes
  
  


• 1 lb 96 percent lean ground beef
  
  


• 8 oz whole wheat rotini pasta
  
  


• 3 cups low-fat, low-sodium, low-sugar marinara sauce, heated
  
  


• 4 tsp grated reduced-fat Parmesan cheese
  
  

Preparation:

• Preheat oven to 400 F. Lightly coat large nonstick baking sheet with olive oil cooking spray.
  
  


• Mix egg whites, oats, and milk in bowl using fork. Add parsley, onion, oregano, garlic powder, salt, and red-pepper flakes and mix until combined. Mix in beef until well combined.
  
  


• Make 32 uniform meatballs, each about 1¼” diameter (use a cookie scoop or measuring spoon). Roll into balls with hands and arrange, not touching, on prepared baking sheet. Bake 7 to 10 minutes, or until no longer pink inside.
  
  


• Cook pasta according to package directions while meatballs bake. Drain. Divide pasta among 4 bowls.
  
  


• Top each with ¾ cup of the sauce and 8 meatballs. Sprinkle 1 tsp of the Parmesan over each bowl and serve.
  
  

Make 4 Servings: 

Weight Loss Recipes Amount per Serving: 481 Calories, 37 g Protein, 76 g carbohydrates, 13 g Fiber, 8 g fat,2 g saturated fat, 63 mg cholesterol, 528 mg sodium