1 cup fresh breadcrumbs, preferably whole-wheat (see Tip)
SAUCE & SPAGHETTI
4 cups prepared marinara sauce
1/2 cup slivered fresh basil leaves, or chopped fresh parsley
1 pound whole-wheat spaghetti, or linguine
1/2 cup freshly grated Parmesan, or Romano cheese (1 ounce)
To prepare meatballs: Combine bulgur and water in a small bowl. Let stand until the bulgur is tender and the liquid is absorbed, about 30 minutes.
Preheat oven to 350°F(180 C). Coat a rack with cooking spray and place it over a baking sheet lined with foil.
Combine ground beef, sausage, onion, egg whites, garlic, oregano, salt, pepper, breadcrumbs and the soaked bulgur in a large bowl; mix well. Form the mixture into 1-inch meatballs (about 24). Place the meatballs on the rack and bake for 25 minutes. Blot well with paper towel.
To prepare sauce & spaghetti: Put a large pot of lightly salted water on to boil. Bring sauce to a simmer in a Dutch oven. Add the meatballs to the sauce and simmer, covered, for 20 minutes. Stir in basil (or parsley).
Meanwhile, cook spaghetti (or linguine) until just tender, 8 to 10 minutes. Drain and transfer to a serving bowl. Top with the sauce and meatballs and serve with grated cheese.
Per serving: 496 calories; 8 g fat (3 g sat, 3 g mono); 28 mg cholesterol; 86 g carbohydrates; 0 g added sugars; 27 g protein; 18 g fiber; 568 mg sodium; 405 mg potassium.
Nutrition Bonus: Fiber (72% daily value), Vitamin C (35% dv), Iron (30% dv), Calcium (25% dv), Vitamin A (25% dv).