Baked Pasta with Meatballs
Healthy, because
Even smarter
Nutritional values
The carotenoid lycopene from tomatoes can significantly reduce the risk of suffering a stroke. It also has an antioxidant effect and can protect against sunburn, for example. Meanwhile, garlic combats fungi and bacteria with the essential oil allicin. It also ensures a healthy intestinal flora and good digestion.
For the vegetarian version of this dish, the meatballs can be replaced by vegetarian meatballs.
(Percentage of daily recommendation)
| Calorie | 766 cal. | (36 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 16.8 μg | (28 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.5 mg | (146 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,033 mg | (26 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 6.7 mg | (84 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 222 mg | |||
| Cholesterol | 136 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the meatballs
- 1 garlic clove
- 18 ozs mixed Ground meat (i.e. beef, pork, turkey)
- 1 large egg
- 3 Tbsps breadcrumbs
- ½ Tbsp dried oregano
- lemon zest
- salt
- freshly ground peppers
- 2 Tbsps olive oil
- For the tomato sauce
- 2 shallots
- 1 garlic clove
- 2 Tbsps olive oil
- 1 tsp Tomato paste
- 18 ozs crushed Tomatoes (canned)
- salt
- ½ tsp sugar
- freshly ground peppers
- For the gratin
- 12 ozs Fusilli
- 1 handful Basil
- 3 ozs Mozzarella
Preparation steps
Preheat the oven to 350°F.
For the meatballs: peel garlic and squeeze through a garlic press. Mix well with ground meat, egg, breadcrumbs, oregano and lemon zest and season with salt and pepper. With wet hands, make walnut-sized meatballs. Heat oil in a pan and cook meatballs, few at a time, for about 5 minutes or until browned on all sides.
For the tomato sauce: peel shallots and garlic and chop finely. Heat olive oil in a saucepan and saute shallots and garlic until translucent, add tomato paste, tomatoes and simmer for about 10 minutes on low heat. Season with salt, sugar and pepper.
For the gratin: cook pasta in plenty of salted water until al dente. Drain well.
Layer meatballs and pasta in a baking dish, sprinkle with half of the basil, and pour the sauce over.
Cut mozzarella into small cubes or grate and sprinkle over gratin. Bake in a preheated oven at 350°F for about 20 minutes. Remove from oven and garnish with basil. Serve.
