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The method is simple: Combine ground meat with bread crumbs or another sort of starch binder, and perhaps an egg or two. Flavor the mixture with vegetables, herbs and spices. Perhaps add a little richness in the form of cream or grated cheese. Noteboom, RD, recommends adding roasted veggies, including zucchini, eggplant and carrots, to cooked whole grain pasta. Vegetables increase the bulk of the dish without adding many calories, and the fiber in the dish makes it filling. To keep the overall calorie count low, you can top with a marinara sauce (sans added sugar) or lightly spritz with olive oil and season with salt and pepper.

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