Turkey Meatballs with Quick Tomato Sauce

Turkey mince is a great alternative to beef mince if you are trying to reduce your intake of red meat.  Look for turkey mince that is 2% fat as this will be breast meat that is much leaner than the leg or thigh meat.  Turkey mince is also lower in saturated fat than beef mince.  This recipe is perfect for busy families who wish to devour a delicious meal without all the fuss.  By switching to wholewheat spaghetti you will be increasing your fibre intake too.  I like to mix it with courgetti for a truly healthy supper!


You will need...

Equipment

Medium mixing bowl

Large pan with a lid
Medium saucepan with a lid
Spiralizer (if making courgetti)

Ingredients - Meatballs
500g lean turkey mince
1 red onion, finely diced
2 garlic gloves, peeled & bashed
2 tbsp pesto
3 tbsp Worcestershire sauce
1 tbsp dried oregano
1 large free range egg
Freshly milled salt & black pepper
1 tbsp olive or rapeseed oil for frying
Ingredients - Quick tomato sauce
1 tbsp olive or rapeseed oil for frying
1 red onion, finely sliced
2 garlic cloves, peeled & bashed
Large handful of fresh basil including storks, chopped
680g Passata
2 tbsp dried oregano
2 tbsp balsamic vinegar
Freshly milled salt & black pepper
To serve
200g whole-wheat spaghetti
1 vegetable stock cube
Handful of freshly snipped chives
Freshly milled black pepper
1-2 courgettes, sprialized into spaghetti (if using)
1 tbsp extra virgin olive oil (for drizzling over the pasta)
1-2 tbsp Parmesan (optional)


To make...

Serves 4-6
  1. Add the turkey mince to the bowl, then mix in the diced onions and garlic, give it a good stir then add the pesto, Worcestershire sauce and oregano
  2. Break in the egg, season generously with freshly milled salt and pepper and give everything a good stir
  3. Take a small handful and squeeze into a small walnut size ball.  Repeat with the remaining turkey mixture and leave to chill for 15 minutes in the fridge
  4. Start making the sauce by adding the oil to the large pan and gently frying the diced onions for a few minutes until softened.  Add the garlic with the basil storks and some of the basil (reserve some for sprinkling at the end), gently fry for another few minutes
  5. Add the passata and oregano, lightly season, turn the heat up slightly and cook for 10 minutes
  6. Add the balsamic vinegar and check for seasoning.  Turn the heat off
  7. Take the meatballs out of the fridge and start by gently frying them in the pan.  Add the oil on a medium to high heat and add the meatballs one at a time
  8. Let them brown on one side before turning over, repeat until all sides of the meatballs have browned
  9. Turn the heat down and then gently pour in the tomato sauce
  10. Gently bring to a simmer and cook for 15 minutes on a medium heat
  11. While the meatballs are cooking, half fill a pan with boiling water, add the stock cube and bring to the boil.  Add the wholewheat spaghetti and reduce the heat.  Cook for 10-12 minutes or until al dente 
  12. Drain the water, drizzle with extra virgin olive oil and add the freshly snipped chives.  Put the lid on and leave at the back of the hob
  13. Check to see if the meatballs are cooked all the way through, turn the heat off and leave to rest for a few minutes
  14. Scatter over a handful of fresh basil
  15. If you are using courgetti, simply empty the wholewheat spaghetti into a bowl, using the same pan, add a little olive oil and gently fry the courgetti on a medium heat for a few minutes, lightly season and then mix in with the wholewheat spaghetti
  16. To serve, add a spoonful of both spaghettis to a bowl, then had a few spoonfuls of turkey meatballs with plenty of sauce.  Finish with freshly grated parmesan and black pepper
  17. Cooks Note:
  18. The meatballs can be frozen at step 3 and the sauce at step 6

Nutritional Info
Per Serving
352g kcal | 7.3g fat | 1.5g saturates | 3.6g carbs | 13g sugars | 7.7g fibre | 29g protein | 0.71g salt

LOW CAL | LOW SATS | POTASSIUM | CHLORIDE | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON | ZINC | COPPER | MANGANESE | VITAMIN A | VITAMIN E | THIAMIN | VITAMIN B | FOLATES | VITAMIN C


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