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Spaghetti and meatball atomic bowls

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Spaghetti and meatball atomic bowls
Spaghetti and meatball atomic bowls
  • 0:30 Prep
  • 1:00 Cook
  • 8 Servings
  • Capable cooks

Try these atomic science inspired spaghetti and meatballs to impress your budding physicists.

Ingredients

  • 2 tablespoons olive oil
  • 2 shortcut bacon rashers, finely chopped
  • 2 medium brown onions, finely chopped
  • 2 garlic cloves, crushed
  • 400g beef mince
  • 1 tablespoon tomato sauce
  • 1/4 cup fresh breadcrumbs
  • 1/2 cup (40g) grated parmesan
  • 2 x 400g cans diced tomatoes with basil
  • 375g spaghetti
  • Grated parmesan, to serve

Method

  • Step 1
    Heat half the oil in a frying pan over medium-high heat. Add bacon and half the onion. Cook, stirring, for 5 minutes or until softened. Add garlic. Cook, stirring, for 30 seconds or until fragrant. Set aside to cool.
  • Step 2
    Combine onion mixture, mince, tomato sauce, breadcrumbs and parmesan in a bowl. Roll heaped tablespoons of mixture into balls. Place on a large plate.
  • Step 3
    Heat remaining oil in pan over medium-low heat. Cook meatballs, in batches, for 4 to 5 minutes or until browned. Transfer to plate.
  • Step 4
    Increase heat to medium. Add remaining onion. Cook, stirring, for 5 minutes or until softened. Add tomatoes and 1/2 cup cold water. Bring to the boil. Reduce heat to low. Simmer, stirring occasionally, for 10 minutes or until slightly thickened. Return meatballs to pan. Simmer, covered, for 5 minutes. Uncover. Simmer for 10 minutes or until meatballs are cooked through and sauce has thickened.
  • Step 5
    Meanwhile, cook pasta in a large saucepan of boiling salted water, following packet directions until tender. Drain. Divide spaghetti between bowls. Spoon over meatballs and sprinkle with parmesan. Serve.
  • Low carb
  • Low kilojoule
  • Low sugar
  • Lower gi

Nutrition

  • 1710 kj

    Energy

  • 16g

    Fat Total

  • 6g

    Saturated Fat

  • 4g

    Fibre

  • 21g

    Protein

  • 50mg

    Cholesterol

  • 639.25mg

    Sodium

  • 6g

    Carbs (sugar)

  • 42g

    Carbs (total)

All nutrition values are per serve

Notes

Variations:

Cook pasta in water with green food colouring for a radioactive look.

Serve cooked meatballs on skewers for sticks of gory brains.

  • Author: Kirrily La Rosa
  • Image credit: Andrew Young
  • Publication: Super Food Ideas

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