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8 servings

3 ¾  ounces canned sardines, mashed

1 pound ground beef

1 large egg, beaten

½ cup dried whole wheat bread crumbs

½ cup parmesan cheese, grated

¼ cup ketchup

½ teaspoon onion powder

4 drops hot sauce (optional)

1 jar (26 ounces) pasta sauce

12 ounces dried whole wheat penne pasta (or pasta of choice)

  1. Preheat oven to 425°F.
  2. In a large bowl, mix first 8 ingredients (with hot sauce, if using) together gently.
  3. Shape the meat mixture into 35 to 40 small meatballs. Place on a baking sheet and cook until lightly browned, about 10 minutes.
  4. Meanwhile, place the pasta sauce in a large saucepan over medium heat. Cover the pan and bring to a simmer.
  5. When the meatballs are done, add them to the sauce. Reduce the heat and simmer, covered, about 10 minutes.
  6. While the meatballs are simmering, cook the pasta according to package directions. Drain and put in a large serving bowl.
  7. Top pasta with the meatballs and pasta sauce, and serve.

Recipe courtesy National Fisheries Institute, adapted from Meal Makeover Moms. Stock photo by Jason Leung on Unsplash. 


Calories: 420
Total Fat: 12g
Saturated Fat: 4g
Sodium: 600mg
Total Carbohydrate: 54g
Fiber: 5g
Protein: 27g

Yield: 8 servings

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