Method:Baking

1. Formula

1. 1/3 cup bulgur
2. 1/2 cup hot water
3. 4 ounces lean ground beef
4. 4 ounces hot Italian sausage
5. 1 medium onion, very finely chopped
6. 2 large egg whites, lightly beaten
7. 3 cloves garlic, very finely chopped
8. 1 teaspoon dried oregano
9. 1/2 teaspoon salt
10. 1/2 teaspoon freshly ground pepper
11. 1 cup fresh breadcrumbs, preferably whole wheat
12. 4 cups prepared marinara sauce
13. 1/2 cup slivered fresh basil leaves or chopped fresh parsley
14. 1 pound whole-wheat spaghetti or linguine
15. 1/2 cup freshly grated Parmesan or Romano cheese

2. Nutrition Information

• Calories: 543 kcal
• Carbohydrates: 83 g
• Dietary Fiber: 15 g
• Fat: 13 g
• Protein: 26 g
• Sugars: 4 g

Please avoid eating too much Fat and Calories to keep fit and lose your weight.

3. Directions

1. To prepare meatballs: Combine bulgur and water in a small bowl. Let stand until the bulgur is tender and the liquid is absorbed, about 30 minutes.
2. Preheat oven to 350 degrees F. Coat a rack with cooking spray and place it over a baking sheet lined with foil.
3. Combine ground beef, sausage, onion, egg whites, garlic, oregano, salt, pepper, breadcrumbs and the soaked bulgur in a large bowl; mix well. Form the mixture into 1-inch meatballs (about 24). Place the meatballs on the rack and bake for 25 minutes. Blot well with paper towel.
4. To prepare sauce & spaghetti: Put a large pot of lightly salted water on to boil. Bring sauce to a simmer in a Dutch oven. Add the meatballs to the sauce and simmer, covered, for 20 minutes. Stir in basil (or parsley).
5. Meanwhile, cook spaghetti (or linguine) until just tender, 8 to 10 minutes. Drain and transfer to a serving bowl. Top with the sauce and meatballs and serve with grated cheese.

4. Remark

Notes: