There’s nothing quite as satisfying as a plate of homemade spaghetti and meatballs. This classic dish is not only comforting but also packed with protein, making it a wholesome meal choice. The magic of this recipe lies in its simplicity and the rich flavors that come together to create a satisfying dish. Here’s how you can make these protein-packed spaghetti and meatballs with minimal fuss.
Preparation
First, let’s start with the prep work. The beauty of this dish is that it doesn’t involve much knife work. Begin by preparing one small brown or yellow onion. To do this, slice off the tip, leaving the root intact, then halve it and peel off the outer layer. Make thin slices across the onion, then perform a horizontal cut, and dice it into small to medium-sized pieces. As a pro tip, save all your onion scraps for making a delicious stock later.
Next, tackle the garlic. We recommend using a microplane to turn seven cloves of garlic into paste, which enhances the flavor exponentially. If you prefer, you can also finely chop it. Remember to separate your garlic as four cloves are destined for the sauce, while three will flavor the meatballs.
Incorporate some fresh herbs by roughly chopping two grams of fresh oregano. For those of you in North America, oregano, whether fresh or dried, will work fine. If you’re opting for dried oregano, details on the exact measurement will be in the recipe description.
Making the Meatballs
Now, onto the star of our dish: the meatballs. In a mixing bowl, combine 800 grams of 90% lean ground beef with your prepared ingredients. This includes one teaspoon of onion powder, the three cloves of garlic, and all of your oregano. Add to this 15 grams of finely grated Pecorino Romano or Parmesan cheese and 20 grams of panko breadcrumbs. Crack in one whole egg for that additional protein punch, season everything to taste with salt and black pepper (roughly 20 cracks worth should suffice).
Mix everything together using clean hands until all the ingredients are incorporated seamlessly. Form one cohesive mass and weigh it to ensure consistency in your meatball sizes. If you’re like us and love precision, this mix weighs about 928 grams, allowing for approximately 37-gram meatballs if aiming for five servings with five meatballs each.
Cooking and Combining
With your meatballs formed, it’s time to cook them. Heat a pot of water on the stove for your spaghetti, then place a large pan over medium-high heat. Add a tablespoon of olive or vegetable oil and sear the meatballs for 5 to 6 minutes until golden brown and cooked through, leaving them slightly pink if you prefer a medium-rare texture. Once cooked, remove them and let them rest on a tray.
Using the same pan, sauté the diced onions with a pinch of salt over medium heat until they turn translucent. This takes around 5 to 6 minutes and allows the onions to soak up all those delicious meatball drippings. Add in the reserved garlic and a pinch of chili flakes (if you enjoy a bit of heat), stirring for one minute as the aroma intensifies.
Pour in two cans of crushed tomatoes, rinsing out the cans with a bit of water to avoid waste. Sprinkle with two teaspoons of Italian herbs, season again with salt and pepper, and bring the mixture to a simmer for approximately 12 minutes.
Meanwhile, your pasta water should be at a rolling boil. Add 500 grams of spaghetti and cook it one minute less than the package’s instructions suggest. Once your sauce has thickened, toss in a handful of fresh basil leaves, allowing them to wilt and impart their flavor.
Drain the spaghetti, reserving a little pasta water, and stir the spaghetti into the sauce. Adjust the sauce to your desired consistency with the reserved pasta water if needed. Add your cooked meatballs back to the simmering sauce, covering them with the rich tomato mixture.
Finishing Touches and Serving
When ready to serve, portion the pasta first, then layer your meatballs on top, drizzling any remaining sauce over everything. Garnish with more grated Pecorino Romano or Parmesan cheese, a sprinkle of cracked black pepper, and fresh basil leaves if desired.
Leftovers can be stored in airtight containers and last up to four days in the fridge or four months in the freezer. When reheating, whether in a microwave or pan, add a splash of water or stock to rehydrate the pasta and sauce.
Enjoying this protein-packed spaghetti and meatballs means indulging in a dish that’s both flavorful and nutritious, perfect for any day of the week. Whether you’re sharing it with family or preparing it for meal preps, the simplicity and taste will surely win you over. Happy cooking!
