Italian Meatballs and Noodles
1 pound lean ground beef
1/8 teaspoon ground black pepper
1 tablespoon parsley
1/4 cup grated Parmesan cheese
1/2 cup whole grain bread crumbs
2 cups beef broth powder
1 egg, beaten
2 tablespoons wheat germ (optional)
1/4 cup olive oil
1 clove garlic, minced
1/2 pound mushrooms, sliced
2 cups chopped canned tomatoes
1 teaspoon oregano
1/2 teaspoon basil
2 cups uncooked whole wheat noodles
2 tablespoons cornstarch
, dissolved in 1/4 cup cold water
In a large bowl, mix together beef, pepper, parsley, cheese, bread crumbs slightly moistened with a little stock, egg, and wheat germ. Form into balls about 1 inch in diameter.
Heat oil in a Dutch oven and sauté garlic. Add meatballs and brown on all sides, adding more oil if needed. Remove meatballs and reserve. Sauté mushrooms in the same pot, adding more oil if needed. Add tomatoes, remaining stock, oregano, and basil. Return meatballs to pot, cover and simmer for 10 minutes.
While meatballs are simmering, cook noodles until tender. Drain.
When meatballs are done, add cornstarch mixture to pot and cook until liquid thickens, stirring constantly. Gently mix in drained noodles and serve.
As prepared, each serving contains 450 calories, 20g total fat, 85mg cholesterol, 550mg sodium, 42g total carbohydrate and 27g protein.