So easy and so good !

Introduction

A generous, crowd-pleasing recipe combining smoked meatballs and tender pasta in a silky tomato sauce. All topped with melted cheese and kissed by wood smoke for a truly comforting BBQ dish.

🕒 Prep and Cooking Time

Prep: 20 minutes
Cook: 90 minutes
Total: ~110 minutes

🛒 Ingredients

1 bunch flat-leaf parsley
1 sliced onion
1 clove garlic, minced
1 can crushed tomatoes (~14 oz / 400 g)
1 jar prepared tomato sauce (~14 oz / 400 g)
150 g (5.3 oz) pasta (elbow macaroni or small shells)
100 g (3.5 oz) grated cheese
12 meatballs (~300 g / 10.5 oz ground meat)

🔥 Instructions

Preheat your BBQ for indirect cooking at 110 °C (230 °F).
If using a charcoal BBQ, add 2 chunks of wood for smoke.
Smoke the meatballs on the closed grill for 1 hour.
In a preheated saucepan, sauté the garlic and onion.
Add crushed tomatoes and prepared tomato sauce. Bring to a boil.
Stir in the pasta and let simmer until almost fully cooked.
Add the smoked meatballs and chopped parsley.
Sprinkle with grated cheese, close the BBQ lid, and melt for 10 minutes.

🍷 Pairings

Serve with a dry Italian red wine like Chianti or Barbera, or a lightly hoppy amber lager for balance.

💡 Healthier Variations

Gluten-free: use rice or lentil-based pasta.
Lighter version: reduced-fat cheese, homemade tomato sauce with no added sugar.
Vegetarian: substitute meatballs with falafel or plant-based balls.

🧾 Nutrition Facts

Nutrition Facts

Serving: 1 plate (¼ of recipe)

Calories: 622 kcal 🟧

Total Fat	35.7 g	🟥 51% DV
… Saturated Fat	14.5 g	🟥 73% DV
… Omega-3	0.22 g	🟩 15% DV
Carbohydrates	38.1 g	🟩 15% DV
… Sugars	10.6 g	🟩 12% DV
Dietary Fiber	4.4 g	🟩 15% DV
Protein	32.5 g	🟥 65% DV
Cholesterol	89 mg	🟥 30% DV
Sodium	2.9 g	🟥 48% DV
Calcium	180 mg	🟩 18% DV
Iron	3.1 mg	🟩 22% DV
Vitamin B12	2.0 µg	🟥 80% DV

*DV: Daily Value based on a 2,000 kcal adult diet

Health Insights: Cancer + Diabetes

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🎗️ Cancer Prevention

✔️ Protective Factors

Tomatoes (canned and sauce) are rich in lycopene, a powerful antioxidant associated with reduced risks of prostate and digestive tract cancers. Lycopene is more bioavailable when tomatoes are cooked with fat — as in this recipe.
Garlic and parsley contain sulfur compounds and flavonoids, shown to modulate detoxifying enzymes and reduce inflammation.
Vegetable fibers from tomatoes, onions, and garlic support gut health and promote the growth of beneficial bacteria, which may reduce colorectal cancer risk.

⚠️ To Monitor

Saturated fats from cheese and meat (51% DV total fat, 73% DV saturated fat) may contribute to chronic inflammation and promote insulin resistance and certain cancer risks if consumed frequently.
Commercial tomato sauces often contain added sugars, which can increase insulin levels and pro-inflammatory markers. Choose low-sugar, low-sodium versions or homemade sauce.
Heme iron from red meat may contribute to oxidative stress and inflammation if consumed in excess over time.

🔵 Type 2 Diabetes

✔️ Helpful Components

Moderate carbohydrate intake (~38 g per serving) is balanced with good protein levels (32.5 g) and 4.4 g of fiber, which help slow glucose absorption and promote satiety.
The use of parsley, garlic, and unsweetened tomato products contributes to anti-inflammatory benefits and improved glycemic response.
When paired with a green salad or fiber-rich side, the overall glycemic load of the meal remains moderate.

⚠️ To Limit or Adjust

Prepared sauces may contain hidden sugars — check labels or opt for homemade tomato sauce.
Sodium intake is not extreme (2.9 g) but becomes significant when added to other meals throughout the day. Those with hypertension or insulin resistance should stay mindful of cumulative salt intake.
Refined pasta can spike blood sugar in sensitive individuals. Substitution with whole grain, legume-based, or vegetable pasta is ideal for better glycemic control.

🟠 Summary

A comforting and satisfying BBQ recipe, rich in flavor and nutrients.
✔️ With mindful ingredient selection (lean meat, unsweetened tomato sauce, lower-sodium cheese), it can fit well into balanced diets including Mediterranean, low-GI, or muscle-maintenance plans.
⚠️ Should be enjoyed occasionally by individuals with cardiovascular risk, metabolic syndrome, or pre-existing kidney issues, due to saturated fat and sodium levels.
TIP: Serve with greens, fresh herbs, and water or herbal tea to balance the meal.