Tomatoes are a top plant source of umami, and the riper they are, the better: The fruit's umami components increase during maturation. What's more, whole-wheat pasta has triple the fiber of regular pasta for more fill-you-up power.

Ingredients

　　8 pounds tomatoes, cut into chunks

　　1 large onion, chopped

　　1/4 cup plus 1 1/2 tablespoons olive oil, divided

　　5 cloves garlic, roughly chopped

　　1/2 teaspoon red pepper flakes or 1 small dried hot pepper, chopped (optional)

　　1 tablespoon plus 1 teaspoon salt, preferably sea salt, divided

　　2 cups Italian bread, torn into bite-size pieces

　　3/4 cup 1 percent milk

　　1 pound ground turkey (93 percent lean)

　　1 egg, beaten

　　1/2 pound whole-wheat spaghetti

　　Grated Parmesan or Romano (optional)

　　Heat oven to 400°F. In a large baking dish, combine tomatoes, onion, 1/4 cup oil, garlic, pepper flakes (if desired) and 1 tablespoon salt; cover; roast 45 minutes. Remove dish from oven; mash mixture to break down tomatoes. Cook, uncovered, until sauce is thick and reduced, 45 minutes. In a bowl, soak bread in milk until it absorbs liquid, 10 minutes; add turkey, egg and remaining 1 teaspoon salt; mix until just combined. Gently roll meat mixture into 16 equal-sized balls. In a large nonstick saucepan, heat remaining 1 1/2 tablespoons oil over medium-high heat. Sauté meatballs, turning occasionally, until light brown, 5 minutes. Add tomato sauce to meatballs; reduce heat; simmer until cooked through, 20 minutes. Cook pasta as directed on package. Serve sauce over pasta; top with cheese, if desired.

Nutrition Per Serving

　　16 g fat

　　3 g saturated

　　46 g carbohydrates

　　8 g fiber

　　21 g protein

　　#### Nutritional analysis provided by Self