Spaghetti and Meatball

Pasta with Marinara Sauce with

Vegetarian or regular MeatballsItalian Meatballs

Using beans creates a veggie meatball or use both for extra nutrition!

• 2 TBSP olive oil

• 3/4 cup chopped onion

• 2 cloves garlic, minced

• ½ tsp salt

• ¼ tsp pepper

• 1 tsp basil

• 1 tsp oregano

• 1 lb protein:

o can of beans (black beans or kidney beans) or

o minced meat (ground beef, pork, chicken, turkey or lamb)

o or both

• 1 egg

• Up to ½ cup quick oats, bread crumbs or flour

1. Pre-heat oven to 400F.

2. Put parchment paper on baking sheet and drizzle with 1 TBSP olive oil.

3. Dice the onion finely, and mince the garlic

4. In a bowl, break up and mash the protein then add the diced onions, garlic, and seasoning and combine well.

5. Add the egg.

6. Add the oatmeal, bread crumbs or flour 1 TBSP at a time until mixture is no longer shiny and wet.

7. Heat the baking tray in the oven for few minutes, or heat skillet with oil on medium.

8. Place a scoop of mixture in hand and roll into small ball shape.

9. Place balls carefully on hot oil. Roll around every few minutes to keep them round.

10. Bake for about 20 minutes or fry until the centre is cooked through to 160F.

Freeze extras before baking or after. Bake for 30 minutes at 350F to reheat

Marinara Pasta Sauce

1 tablespoon olive oil

1 small yellow onion, finely diced

2 to 3 cloves garlic, minced

1 (28-ounce) can diced tomatoes or pureed tomatoes

1 bay leaf

1/4 teaspoon salt

Fresh thyme, basil, oregano, or other herbs

Parmesan cheese, to garnish, optional

Cooked pasta, to serve

1. Sauté the onions and garlic: Warm 1 tablespoon of olive oil over medium-high heat. Add the onions and sauté until softened and translucent, 5 to 7 minutes. Stir in the garlic and sauté until fragrant, about 30 seconds.

2. Crush the tomatoes and add to the pan: Add the tomatoes and their juices to the pan with the onions.

3. Add the bay leaf and fresh herbs: Add the bay leaf, salt, and fresh herbs like thyme and oregano to the pan with the sauce. If you're adding basil, wait to add it until the end of cooking.

4. Simmer for about 20 minutes: Bring the sauce to a rapid simmer, then lower the heat to medium-low to maintain a gentle simmer. Continue simmering until the sauce is slightly reduced and thickened, about 20 minutes.

5. Meanwhile, cook the pasta: While the sauce is simmering, cook the pasta, toss together a salad, or finish any other meal components.

6. Serve the sauce: Remove the bay leaf and any herb stems. Serve the sauce immediately over pasta with a sprinkle of parmesan cheese. Leftovers will keep refrigerated for about a week or can be frozen for up to 3 months.

Dress it up!

Dress up this simple sauce by throwing in a few more veggies with the onions, or cook up some ground beef or mushrooms to make it a Bolognese sauce or chili flakes to make an Arrabbita sauce.