PREP TIME: 20 MINUTES TOTAL TIME: 1 HOUR MAKES 8 SERVINGS MUFA: OLIVE OIL
Brown rice spaghetti is a good choice for this recipe. The texture holds up nicely, and it has a mild taste and nice bite. For a more authentic Italian flavor, use canned tomatoes from the San Marzano region of Italy.
1 slice gluten-free sandwich bread, torn into pieces
¼ cup fat-free milk
1 large egg
¾ teaspoon salt, divided
1 pound lean ground beef
¼ cup grated Parmesan cheese
3 tablespoons chopped fresh parsley
4 tablespoons olive oil, divided
3 cloves garlic, minced
1 can (28 ounces) Italian peeled tomatoes
¼ cup chopped fresh basil
¼ teaspoon red-pepper flakes (optional)
12 ounces gluten-free brown rice spaghetti or linguine
1. In a large bowl, combine the bread and milk and let stand for 5 minutes, or until the bread is softened and absorbs most of the milk. Stir in the egg and ½ teaspoon of the salt. Add the beef, cheese, and parsley and mix gently until combined. With lightly moistened hands, shape into 24 meatballs.
2. In a large nonstick skillet over medium-high heat, warm 1-½ teaspoons of the oil. Cook half of the meatballs for 5 to 7 minutes, turning occasionally, or until browned. Transfer to a plate and repeat with the remaining meatballs and 1-½ teaspoons of the oil.
3. Add the garlic and the remaining 3 tablespoons oil to the skillet and cook for 30 seconds, or until fragrant. Stir in the tomatoes, basil, red-pepper flakes (if using), and the remaining ¼ teaspoon salt and bring to a boil. Reduce the heat and simmer for 5 minutes, or until the sauce thickens slightly.
4. Add the meatballs to the sauce in the skillet. Reduce the heat and simmer, partially covered, for 15 minutes, or until the flavors are blended and the meatballs are heated through.
5. Meanwhile, cook the spaghetti according to package directions. Serve the spaghetti topped with the sauce and meatballs.
Nutrition per serving: 350 calories, 19 g protein, 38 g carbohydrates, 12 g total fat, 3 g saturated fat, 2 g fiber, 536 mg sodium
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Serve with 1 cup steamed green beans (44). TOTAL MEAL: 394 calories |