Meatball Pasta Bake

Makes 4 servings · 50 min from scratch · about 45 min with the shortcut

Meatball Pasta Bake

Calories
470
Protein
42 g
Carbs
55 g
Fat
10 g

Per serving, from scratch. Shortcut numbers are below.

Or use the shortcut

Ingredients

Meatballs Or use the shortcut

  • 1 lb extra lean (95%) ground beef
  • 1 large egg
  • 1 slice light wheat bread, made into crumbs
  • 4 garlic cloves, minced
  • Salt, pepper and chili flakes

Vegetables (or any you like)

  • 1 cup cherry tomatoes, halved
  • 1 cup sliced mushrooms
  • 1 bell pepper, diced
  • 2 cups baby spinach
  • 2 green onions, sliced

Pasta and sauce

  • 9 oz protein penne (or chickpea or lentil penne)
  • ¾ cup tomato purée
  • Salt, pepper and dried oregano
  • ⅓ cup crumbled reduced fat feta

Directions

  1. Make the meatballs. Mix the beef, egg, breadcrumbs, garlic, salt, pepper and chili flakes. Roll the mixture into small, even balls.
    Shortcut: skip

  2. Brown the meatballs. Cook them in a nonstick skillet over medium heat, turning, until they brown and reach 160°F. If they stick, add a little olive oil. Set them aside.
    Shortcut: heat instead

  3. Cook the pasta. Meanwhile, boil the penne as the package directs. Heat the oven to 400°F.

  4. Cook the vegetables. Add the vegetables, tomato purée, salt, pepper and oregano to the same skillet. Cook until the spinach wilts.

  5. Combine. Drain the pasta, saving about ½ cup of the cooking water. Add the pasta, the saved water and the meatballs to the skillet and mix.

  6. Bake. Pour everything into a large baking dish and bake for 25 minutes.

  7. Add the feta. Scatter the feta over the top and bake 5 minutes more. Divide between 4 containers. Cover and refrigerate. Eat within 3 to 4 days.

Beef Kafta
Beef Kafta · Zhoug

Skip the cooking

Use 4 pieces Beef Kafta instead

They come fully cooked and already shaped, made with onion, parsley and mint, so steps 1 and 2 go away. Four pieces is about 11 oz, one per serving. Thaw them in the fridge overnight. Heat them in a skillet over medium heat with a little oil for 4 to 5 minutes, turning, until they reach 165°F. Cut them into bite size chunks for step 5.

Per serving: 520 cal · 32 g protein · 54 g carbs · 21 g fat.

Build your box

Want more protein? Use ¾ lb Beef Crumbles. Stir them into the vegetables in step 4 and heat for 3 to 4 minutes, until they reach 165°F. Per serving: 450 cal · 41 g protein · 53 g carbs · 9 g fat.

Nutrition per serving is estimated from USDA data and Portside label values. Protein pasta is counted at 10 g protein per 2 oz dry.