Whether you use regular or lean ground beef, it is important to brown it first and drain off as much fat as you can.
You can remove extra fat by adding hot water to the browned meat, then draining it off.
For a meatless spaghetti sauce, make this recipe according to the directions but do not add the ground beef (omit step 1). For protein for the large meal, sprinkle 5 table-spoons (75 ml) of shredded cheese or 3 tablespoons (45 mL) of sunflower seeds or chopped nuts on top of your cooked spaghetti and sauce. Use a little less for the small meal.
Store-bought spaghetti sauces (in jars or cans) can have a lot of added fat, sugar, salt or starch. For example, 1 cup (250 mL) of some meatless spaghetti sauces have 2 teaspoons (10 mL) of added fat and 4 teaspoons (20 mL) of added sugar or starch. If you do buy spaghetti sauce, look for one labeled as “light.”
Spaghetti and meat sauce is an easy-to-make favorite. I often double this recipe and freeze the extra. When you have no dinner planned, it’s great to have a container of spaghetti sauce in the freezer.
Yield: Makes 6 cups (1.5 L) of sauce
- 1 lb (500 g) lean ground beef
- 1 medium onion, chopped
- 28 oz (796 mL) can tomatoes
- 1 cup (250 mL) water
- 1 small tin (5½ oz/156 mL) tomato paste
- ½ tsp (2 mL) garlic powder or 2 cloves garlic, chopped
- 2 bay leaves (remove before serving)
- ½ tsp (2 mL) chili powder
- 1 tsp (5 mL) dried oregano
- 1 tsp (5 mL) dried basil
- ¼ tsp (l mL) paprika
- 1/8 tsp (0.5 mL) ground cinnamon
- 1/8 tsp (0.5 mL) ground cloves
- 1 cup (250 mL) chopped vegetables, such as green pepper, celery or mushrooms
1. Brown the ground beef. Drain off as much fat as you can.
2. Add the rest of the ingredients.
3. Bring to a boil, then turn down heat. Cover and simmer for about 1 hour. Stir every now and then so the sauce doesn’t stick. Add extra water if it gets too thick.
4. Serve over hot spaghetti (see Notes), with parmesan cheese if you like.
© 2008 Durand & Graham, LTD
Use regular or whole wheat spaghetti. Add dry spaghetti to a pot of boiling water, stir and cook for about 10 minutes. Drain off water.
Nutrients per serving (% daily value)
Per 1 cup (250 mL)
Carbohydrate 17 g
Fiber 4 g
Protein 17 g
Fat, total 8 g
Fat, saturated 3 g
Cholesterol 40 mg
Sodium 296 mg