Recipe Rehab: Spaghetti and Meatballs

Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

Most of our childhood favorites are high in fat and calories. This version incorporates lean protein, healthy fat and high fiber pasta for a memory without the guilt.

Spaghetti and Meatballs

1/4 cup breadcrumbs
1/4 cup skim milk
1/4 cup pine nuts
1 large egg whites
1 pound ground turkey
1/4 cup Romano cheese
2 tablespoons minced fresh basil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil

1 jar low sodium tomato sauce

1 pound spaghetti, preferably whole wheat

Put the breadcrumbs into a medium mixing bowl and pour the milk over it. Let sit
5 minutes. Add the egg whites, ground turkey, pine nuts, Romano cheese,
basil, oregano, salt and pepper. Knead the mixture with your hands until
it is smooth. To prevent sticking, dip your hands into cool water before
forming each meatball. Form mixture into 30 1 1/2-inch balls.

Pour the tomato sauce into a large, heavy-bottom saucepan and bring to a simmer over low heat. Add oil to a large non-stick skillet. Add half the meatballs in batches and brown them on all sides. Spoon the meatballs into the tomato sauce. Simmer, stirring occasionally, for 20 minutes.

While sauce is simmering, prepare pasta according to package directions;

Transfer to a large serving bowl and pour sauce and meatballs over it.

Rehab Rundown

• Ground turkey was substituted for ground beef, decreasing overall fat and cholesterol
• Pine nuts were added as a filler instead of white bread, which add vitamins and good fats
• Egg whites were used instead of eggs
• Skim milk was substituted for whole milk
• Whole wheat pasta adds even more fiber and protein

Rehab Reveal

Based on 1/6 recipe