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10g
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| 3/4 | cup Fiber One® original bran cereal | | 1 | lb extra-lean (at least 90%) ground beef | | 1/4 | cup shredded Parmesan cheese (1 oz) | | 3/4 | teaspoon Italian seasoning | | 1/4 | teaspoon garlic powder | | 1 | can (8 oz) tomato sauce | | 1 | can (14.5 oz) diced tomatoes with green pepper and onion, undrained | | 1/8 | teaspoon ground red pepper (cayenne) | | 6 | oz uncooked whole wheat angel hair (capellini) pasta | | Additional shredded Parmesan cheese, if desired | | 1 | to 2 tablespoons chopped fresh parsley, if desired |
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| 1. | Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor). | | 2. | In large bowl, mix cereal, ground beef, 1/4 cup cheese, the Italian seasoning, garlic powder and 1/4 cup of the tomato sauce until well blended. Shape into 16 (1 1/2-inch) meatballs. | | 3. | Spray 12-inch skillet with cooking spray. Cook meatballs in skillet over medium heat 8 to 10 minutes, turning occasionally, until browned. Drain if necessary. Add remaining tomato sauce, tomatoes and red pepper to skillet; turn meatballs to coat. | | 4. | Cover; cook over medium-low heat 15 to 20 minutes, stirring sauce and turning meatballs occasionally, until meatballs are thoroughly cooked and no longer pink in center. | | 5. | Meanwhile, cook and drain pasta as directed on package. Serve meatballs over pasta. Top each serving with additional Parmesan cheese and parsley. | | No change. |
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NUTRITION INFO:
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460 ( 110); 12g ( 5g, 1/2g); 75mg; 950mg; 54g ( 10g, 9g); 33g 10%; 10%; 20%; 40% 2 1/2 ; 1 ; 0 ; 3 1/2 3 1/2
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