Spaghetti and Meatballs

Difficulty | Serves 6 | Book 6

Spaghetti and Meatballs

½ cup breadcrumbs
½ cup skim milk
600g very lean beef mince
1 egg white
1 teaspoon crushed garlic (in jar)
½ teaspoon dried basil
½ teaspoon dried oregano

1 medium size onion finely diced
1 cup green capsicum diced
2 teaspoon crushed garlic (in jar)
cooking spray
1 cup zucchini grated
2 fresh tomatoes diced
1 teaspoon salt-reduced beef stock powder
2 x 410g cans no-added-salt tomato puree
2 tablespoons no-added-salt tomato paste
1 cup water
1 teaspoon dried basil
300g spaghetti pasta
2 tablespoons finely grated parmesan cheese (Kraft®) (optional)

Per serve
Kilojoules1776 (cals 424)
GI RatingLow


  1. Meatballs: Soak breadcrumbs in a small bowl with milk for 2 minutes.
  2. Place all meatball ingredients into bowl, use your hands to help combine all ingredients.
  3. Roll mixture into 36 balls. Leave to one side.
  4. Sauce: Sauté onion, capsicum and garlic in a large saucepan that has been generously coated with cooking spray and for 2 minutes.
  5. Add zucchini and tomatoes, mix well and cook for 1 minute.
  6. Add stock powder, tomato puree, tomato paste, water, basil and pepper to taste.
  7. Bring to boil stirring frequently then gently drop meatballs into sauce. Shake the pot gently to help the meatballs to get covered by the sauce. Reduce heat to a simmer and cook for 10 minutes. Stir occasionally but be gentle with the meatballs to avoid them breaking up while cooking.
  8. Assemble: Cook spaghetti according to the instructions on back of packet. Rinse well then divide into six equal serves then top with sauce and 6 meatballs per serving. Sprinkle with parmesan cheese (optional).

Suitable to be frozen.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Note from Annette: Do I have a little Italian blood in me? No, but you’ve guessed it, I love Italian food, so I had to do my version of this classic dish. Bellissimo!

Dietitian's tip

A great way to include lean meat in your eating plan. The Dietary Guidelines for Australians recommends at least two serves of red meat a week.

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