October 16, 2018
Spaghetti with turkey meatballs
Recipe

Spaghetti & Turkey Meatballs

by Berkeley Wellness  

Meatballs are often a family-friendly favorite, and this is a leaner version of the classic dish. You could substitute rosemary for the sage and spoon the meatballs onto rolls for delicious hero sandwiches.

Ingredients

  • 1 pound skinless, boneless turkey breast, cut into large chunks
  • 2 teaspoons olive oil
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1 slice (1 ounce) oatmeal or whole-wheat sandwich bread, crumbled
  • 1/4 cup fat-free or low-fat (1%) milk
  • 1/4 cup grated Parmesan cheese
  • 3/4 teaspoon salt
  • 1/4 teaspoon rubbed sage
  • 1 can (28 ounces) crushed tomatoes
  • 1/2 teaspoon fennel seeds
  • 10 ounces spaghetti

Directions

1. In a food processor, coarsely grind the turkey.

2. In a large nonstick skillet, heat the oil over medium heat. Add the onion and garlic, and cook until the onion is soft, about 7 minutes. Transfer the onion to a large bowl. (Set the skillet aside.)

3. Add the crumbled bread and milk to the onion, and stir to moisten. Add the turkey, Parmesan, 1/2 teaspoon of the salt, and the sage. Mix well to combine, then shape into 20 meatballs.

4. In the same skillet the onion cooked in, combine the remaining 1/4 teaspoon salt, the tomatoes, and fennel seeds. Bring to a boil over medium heat. Add the meatballs, cover, and cook until the meatballs are cooked through and the sauce is flavorful, about 10 minutes.

5. Meanwhile, in a large pot of boiling water, cook the pasta according to package directions. Drain and transfer to a large bowl. Add the meatballs and sauce, tossing to combine.

Makes 4 servings.

Nutrition per serving: 560 calories, 7g total fat (2g saturated), 75mg cholesterol, 7g dietary fiber, 79g carbohydrate, 45g protein, 900mg sodium.

Good source of: magnesium, niacin, potassium, riboflavin, selenium, thiamin, vitamin B12, vitamin B6, zinc.