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Italian Pork Meatballs and Spaghetti Squash



The White Family had another beautiful baby girl last week and we couldn't be more happy for them! Tonight, we are sending home this meal for them!
 
Enjoy dinner, sweet family!



 
Meatballs
    • 3/4 lbs of ground pork
    • 1 large onion, diced small (sautéed - set aside one half for the sauce)
    • 4 cloves of minced garlic (sautéed - set aside one half for the sauce)
    • 1/4 cup of fresh, chopped flat-leaf parsley
    • 1/2 TBSP oregano
Marinara Sauce
  • (1) 28-oz can of crushed tomatoes
  • (1) 15 oz can of tomato sauce
  • The other half of the sautéed onions and garlic (see meatball ingredients above)
  • 1 tsp of dried oregano
  • 2 Tbsp of fresh chopped parsley
  • 1/2 to 1 tsp of sea salt

    1. In a skillet, sauté the diced large onion in 2 tbs of olive oil for 5-7 minutes.
    2. Add salt and the 4 cloves of minced garlic. Cook for one more minute.
    3. Remove from heat. Set aside sautéed onions and garlic.
    4. In a medium mixing bowl, add the ground pork, parsley, and one-half of the sautéed onions and garlic mixture.
    5. Lightly mix together by hand and gently form the meatballs – each about the size of a golf ball. Set aside.
    6. In a large, deep skillet, add 2 tablespoons of olive oil and brown the meatballs over medium heat. DO NOT COOK THROUGH – the meatballs will finish cooking in the sauce. Remove browned meatballs from skillet and set aside. ALTERNATE METHOD: Place meatballs on a baking tray and bake at 350ºF for 20-25 minutes until cooked through. Set aside and add in Step #10 below.
    7. In the same deep skillet, prepare the Marinara sauce. Add the crushed tomatoes along with the remaining half of the sautéed onion and garlic mixture. 
    8. Next add the other sauce ingredients to the skillet: oregano, parsley, salt and pepper.
    9. Stir sauce over medium heat until bubbly, then reduce to simmer.
    10. Add meatballs to sauce and simmer until meatballs are cooked through – about 45 minutes. ALTERNATE METHOD: If you oven-baked your meatballs instead, add them to the sauce right away and simmer for about 20 minutes.
    11. Garnish with fresh chopped parsley and serve over spaghetti squash roasted in the oven and tossed with olive oil, fresh parsley and fresh, grated parmesan.



      Group Class Programming for Friday, May 5, 2017:

      Friday May 5th:

      1. Deadlift 1-1-1-1-1-1-1
      *hold for 10 seconds for sets 1-5
      *return barbell to floor (do not drop) after every set
      *perform L-Sit, Tuck Sit, or appropriate movements for 15s after each set

      2. Life:
      Complete as many rounds and reps as possible in 15 minutes of:
      200 meter Run
      12 KB Deadlifts (70/53#)
      *rest 1 minute after every Round
      *return the kettlebell to the floor (do not drop) after every rep

      Fitness:
      5 Rounds for time of:
      300 meter Run
      12 Deadlifts (135/95#)
      *3:00 minute cap each Round
      *15:00 minute cap
      *return the barbell to the floor (do not drop) after every rep

      Performance:
      5 Rounds for time of:
      400 meter Run
      12 Deadlifts (225/155#)
      *3:00 minute cap each Round
      *15:00 minute cap
      *return the barbell to the floor (do not drop) after every rep



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