Recipe doctor: spaghetti & meatballs

Muscle & Fitness, March, 2005 by Devin Alexander

WHETHER YOU'RE Italian or just Italian at heart, there's nothing like a big bowl of spaghetti and meatballs. Unfortunately, the comfort part of comfort food is short-lived--when you hit the gym in the morning, you'll feel the damage. But don't despair; our smart substitutions will let you have your meatballs and eat them, too.

* LOSE Meatballs are usually made from fattier cuts of meat (beef, pork and veal), and that means more calories and less protein per ounce.

USE Have your butcher grind up leaner meats like London broil, then make your own meatballs.

* LOSE Eggs provide moisture--and extra fat.

USE Substituting two egg whites per whole egg will save you approximately 5 grams of fat per egg.

* LOSE Breadcrumbs bind the ingredients, but white bread has few nutrients.

USE Whole-wheat breadcrumbs boast more good stuff (but grainy breads will alter the texture).

* LOSE Some marinara sauces get as many as half of their calories from fat.

USE Check labels and opt for a sauce with 1-2 grams of fat per half-cup.

* LOSE Regular Parmesan cheese is full of fat.

USE Reduced-fat or fat-free Parmesan will still add flavor and protein.

* LOSE Deep-frying or even pan-frying meatballs adds excess oil.

USE Oven-baked meatballs are moist and tasty. Cook on a nonstick sheet at 400 degrees F until they're no longer pink inside.

* LOSE White-flour pasta is a great energy source--if you're running a marathon.

USE Soybean pasta provides protein and tastes better than wholewheat pasta.