A Heart-Healthy Family Meal

Developed by the National Heart, Lung and Blood Institute, Dietary Approaches to Stop Hypertension (DASH) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It requires no special foods and instead provides daily and weekly nutritional goals to help lower two major risk factors for Heart Disease: High Blood Pressure and high LDL (bad) Cholesterol.

As an added bonus, sharing DASH-friendly meals with your loved ones can help take the guesswork out of putting nutritious dinners on your family’s table. For example, this easy and delicious Turkey and Beef Meatballs with Whole-Wheat Spaghetti recipe is one the entire family can help prepare.

In addition to following a healthy eating plan, other self-care habits like taking time daily to destress, being more physically active and getting enough quality sleep can all benefit your heart. It’s also important to know what your Blood Pressure, Cholesterol and Blood Sugar Levels are and what a healthy weight is for you.

Learn more about the DASH eating plan and find recipes at: www.nhlbi.nih.gov/DASH

Turkey And Beef Meatballs With Whole-Wheat Spaghetti
Recipe courtesy of the National Heart, Lung and Blood Institute
Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4

• 3 Quarts of Water
• 8 Ounces of dry Whole-Wheat
• Spaghetti
• 2 Cups of chunky Tomato Sauce
• 4 Teaspoons of grated Parmesan Cheese
• 1 Tablespoon of fresh Basil, rinsed, dried and chopped

Turkey Meatballs:
• 6 Ounces of 99% Lean ground Turkey
• 1/4 Cup of Whole-Wheat Breadcrumbs
• 2 Tablespoons of Fat-Free Evaporated Milk
• 1 Tablespoon of grated Parmesan Cheese
• 1/2 Tablespoon of fresh Chives, rinsed, dried and chopped
• 1/2 Tablespoon of fresh Parsley, rinsed, dried and chopped

Beef Meatballs:
• 6 Ounces of 93% Lean ground Beef
• 1/4 Cup of Whole-Wheat Breadcrumbs
• 2 Tablespoons of Fat-Free Evaporated Milk
• 1 Tablespoon of grated Parmesan Cheese
• 1/2 Tablespoon of fresh Chives, rinsed, dried and chopped
• 1/2 Tablespoon of fresh Parsley, rinsed, dried and chopped

Preheat the oven to 400F.

In a 4-quart saucepan over high heat, bring the water to a boil.

Add the pasta and cook it according to the package's directions. Drain and set it aside.

To make the Turkey Meatballs: In a bowl, combine the ground Turkey, the Breadcrumbs, the Evaporated Milk, the Parmesan Cheese, the Chives and the Parsley; mix well. Measure 1 1/2 tablespoons of Turkey mixture and roll into balls using your hands. Place the meatballs on a nonstick baking sheet. Repeat until eight Turkey Meatballs are made.

To make the Beef Meatballs: In a separate bowl, combine the ground Beef, the Breadcrumbs, the Evaporated Milk, the Parmesan Cheese, the Chives and the Parsley; mix well. Measure 1 1/2 tablespoons of the Beef mixture and roll into balls using your hands. Place the meatballs on a nonstick baking sheet. Repeat until eight Beef Meatballs are made.

Bake the meatballs for 10 minutes until the minimum internal temperature of 165F is reached.

Warm sauce, if necessary.

To serve: Serve four meatballs with 3/4 cup of pasta, 1/2 cup of sauce, 1 teaspoon of Parmesan Cheese and 1 pinch of Basil per portion.