Spicy Parmesan Meatballs with Angel Hair Pasta and Capsicum

Serves 6


  • 175ml bran cereal
  • 450g extra lean minced beef
  • 60g shredded parmesan cheese
  • ¾ tsp. Italian seasoning
  • ¼ tsp. garlic powder
  • 1 can tomato paste
  • 1 can diced tomatoes with green capsicum and onion, undrained
  • 1/8 tsp ground red capsicum
  • 185g uncooked whole wheat angel hair
  • 1 to 2 tbsp. chopped fresh parsley


  1. Place cereal in resealable food storage plastic bag; seal bag and finely crush with rolling pin or in a food processor.
  2. In large bowl, mix cereal, ground beef, 60g cheese, Italian seasoning, garlic powder and 60ml of the tomato sauce until well blended.
  3. Shape into balls.
  4. Spray a 30 cm pan with cooking spray.
  5. Cook meatballs in pan over medium heat for 8 to 10 minutes, turning occasionally, until browned. Drain off liquid.
  6. Add remaining tomato sauce, tomatoes and red capsicum to pan. Turn meatballs to coat.
  7. Cover and cook over medium-low heat 15 to 20 minutes, stirring occasionally, until meatballs are thoroughly cooked and no longer pink in the center.
  8. Meanwhile, cook and drain pasta as directed on package.
  9. Serve meatballs over pasta.
  10. Top each serving with additional parmesan cheese and parsley.
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