Spaghetti and Meatballs with Miso Tomato Sauce |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 8 |
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Not even meat-and-potato die-hards are likely to spot the soy in these meatballs. Frozen soy crumbles mix with ground beef for heightened texture and taste; dark red miso gives the sauce a deep richness. Combined, they contribute 4.1 grams of soy protein per serving. To add even more soy, use soy-enriched pasta, such as Soy7. Try a hot hero sandwich with the meatballs and sauce. Ingredients:
1 cup frozen soy crumbles, thawed (such as morningstar farms) |
1/2 cup italian-seasoned dry breadcrumbs |
1/2 cup finely chopped onion |
1/4 cup chopped fresh flat-leaf parsley |
3 tablespoons 1% low-fat milk |
1/2 teaspoon salt |
1/8 teaspoon freshly ground black pepper |
1 large egg white |
1 garlic clove, minced |
1/2 pound ground round |
1 1/2 tablespoons olive oil |
1 1/2 cups finely chopped onion |
2 garlic cloves, minced |
1/4 cup tomato paste |
2 tablespoons chopped fresh or 1 teaspoon dried oregano |
2 (28-ounce) cans diced tomatoes, undrained |
2 bay leaves |
2 tablespoons red miso |
2 tablespoons water |
1/4 teaspoon freshly ground black pepper |
remaining ingredients |
7 cups hot cooked spaghetti (about 1 pound uncooked pasta) |
1/2 cup (2 ounces) grated parmigiano-reggiano cheese |
flat-leaf parsley sprigs (optional) |
Directions:
1. Preheat oven to 375°.
2. To prepare meatballs, combine first 10 ingredients; shape mixture into 24 (3/4-inch) meatballs. Arrange meatballs 2 inches apart on a jelly roll pan. Bake at 375° for 12 minutes, turning after 6 minutes. Set aside.
3. To prepare sauce, heat oil in a large nonstick skillet over medium-high heat. Add 1 1/2 cups onion; sauté 2 minutes. Add 2 garlic cloves; sauté 1 minute. Add tomato paste, oregano, diced tomatoes, and bay leaves; bring to a boil. Reduce heat, and simmer 15 minutes or until slightly thick.
4. Combine miso and water; stir with a whisk. Add miso mixture and 1/4 teaspoon pepper to sauce. Discard bay leaves. Serve sauce over spaghetti and meatballs. Sprinkle with cheese; garnish with parsley sprigs, if desired.
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