- 8
- 40 mins
- 40 mins
Ingredients
- 1/4 1/4 1/4 cup olive oil, divided
- 1 1 1 cup finely chopped yellow onion, divided
- 4 4 4 minced garlic cloves, divided
- 1 1/2 1 1/2 1/2 tsp kosher salt, divided
- 1/4 1/4 1/4 tsp red pepper flakes
- 2 2 cans 2 (28-oz) cans unsalted whole peeled tomatoes, undrained
- 1/2 1/2 1/2 cup finely torn fresh basil leaves
- 1 1 1 tsp sugar
- 1/2 1/2 1/2 tsp freshly ground black pepper, divided
- 1/2 1/2 1/2 tsp dried oregano
- 2 2 2 oz whole-wheat bread, crusts removed
- 2 2 2% Tbsp 2% reduced-fat milk
- 4 4 4 oz shiitake mushroom caps, finely chopped
- 1 1 90% lb 90% lean ground beef
- 1 1 1 egg, lightly beaten
- 1/4 1/4 1/4 tsp ground fennel seeds
- 1/4 1/4 1/4 cup finely chopped fresh parsley, plus more for garnish
- Cooking spray
- 1 1 3 lb zucchini (about 3 medium)
- 1 1 box 1 (13.25-oz) box whole-grain spaghetti (such as Barilla)
- 1 1/2 1 1/2 1/3 oz freshly grated Parmesan cheese (about 1/3 cup)
Preparation
Step 1
Heat 3 Tablespoons oil in a Dutch oven over medium. Add 1/2 cup onion, 2 garlic cloves, and 1/2 teaspoon salt; cook 3 minutes. Add red pepper flakes; cook 30 seconds. Add tomatoes, basil, sugar, 1/4 teaspoon black pepper, and oregano. Bring to a simmer; cook 1 hour, stirring occasionally, using a slotted spoon to break up tomatoes into smaller pieces.
Preheat oven to 350.
Tear bread into small pieces, and combine with milk in a bowl; stir until bread is moistened. Let stand 10 minutes.
Heat remaining 1 Tablespoon oil in a large skillet over medium. Add remaining 1/2 cup onion, mushrooms, 1/2 teaspoon salt, and remaining 1/4 teaspoon black pepper; cook 3 minutes. Add remaining 2 cloves garlic; cook 1 minute. Remove from heat; let cool slightly. Combine beef, bread mixture, egg, fennel seeds, and parsley in a bowl. Add mushroom mixture; combine with hands. Shape into 24 meatballs. Arrange on 2 foil-lined baking sheets coated with cooking spray. Bake at 350 for 18 to 20 minutes. Place meatballs in tomato sauce; reduce heat to low.
Run zucchini through a spiralizer to create noodles, or cut into ribbons with a vegetable peeler. Set aside.
Bring 6 quarts water to a boil in an 8-quart pot. Add pasta and remaining 1/2 teaspoon salt; cook 8 to 9 minutes or until al dente. Reserve 1/2 cup cooking liquid, and then drain pasta. Return pasta to pot; add zucchini and reserved 1/2 cup cooking liquid; stir 1 to 2 minutes, until zucchini noodles soften.
Place 1 1/2 cups noodles into each of 8 bowls. Top each with 3 meatballs, 1/2 cup sauce, 2 teaspoons cheese, and parsley.