This is a short post as I am in the middle of my study period for University, but I really wanted to participate in Deborah's 'Make My Kids Eat' event.
Although I don't have any children of my own as yet, I can appreciate how difficult it must be to get kids to eat something that is actually good for them. When I was trying to think of a dish to make I could not go past a childhood favourite - Spaghetti & Meatballs, but the usual bowl of Spaghetti & Meatballs can serve up quite a lot of fat and not very much in the way of vegetable content.
So I decided to go with a recipe that I found in the November 2006 issue of Healthy Food Guide, where they had an article featuring Spaghetti & Meatballs in an 'extreme makeover'. This new version has a lot less fat and sodium, with added vegetables. In fact, each bowl contains around half your daily vegetable requirment, with around 2.4 serves (you should be aiming for 5 serves of vegetables a day).
Ok, I really must get back to my studying, so here is the recipe! (minus the photos because my camera still has no batteries - I will post them another time)
Extreme Makeover Spaghetti & Meatballs (Serves 6)
Heat oven to 180C and line 2 baking trays with baking paper. In a large bowl combine 300g lean beef mince, 300g lean pork mince, 2Tbsp grated parmesan cheese, 2tsp worcestershire sauce, 2tsp dijon mustard, 115g finely diced mushrooms, 1 peeled & grated carrot, 1 lightly beaten egg & 3/4C fresh breadcrumbs. Mix together with clean hands and season with pepper.
Shape tablespoonfuls of mixture into balls using damp hands and place onto prepared baking trays. Spray well with olive oil spray and bake in oven for 12-15 minutes or until browned and cooked. While the meatballs are in the oven place 800g canned tomatoes, 250ml water, 1 salt reduced stock cube, 2 crushed cloves of garlic, zest of 1 lemon & 2Tbsp chopped parsley in a large saucepan, bring to the boil, reduce heat to medium and simmer for 10-15 minutes.
Cook 500g spaghetti according to packet directions, until al dente. When meatballs are done add to sauce and simmer for 5 minutes. Serve meatballs and sauce over drained spaghetti, sprinkled with parmesan cheese.
Why Should I Eat That?
As I said, this version provides you with half of your daily vegetable needs. It is also low in fat and sodium. The information below was provided in the magazine.
Nutritional Information: (per serve)
Energy 2201kJ, Protein 34.6g, Fat (Total) 11.1g (Saturated) 3.4g, Carbohydrate (Total) 67.8g (Sugars) 5.5g, Dietary Fibre 5.7g, Sodium 433mg. 2.4 serves of vegetables.
With fresh batteries in the camera, I have taken a photo of the leftovers that I froze last week and ate a few days ago. This camera is starting to annoy me, so I am looking at buying myself a good one soon. Yay!