Good For You Turkey Meatballs in Tomato Sauce

February 21, 2017

Mange!  Mange!  We're creating a healthy twist on meatballs slathered in our favourite Italian tomato sauce using lean ground turkey.  You're gonna love this recipe!  We're also using Chickapea Pasta for the noodles.  Chickapea Pasta is made from 2 ingredients only - lentils and chickpeas.  This recipe screams healthy and delicious!

Preheat your oven to 350'F.  You can also prepare the meatballs in advance and keep refrigerated until ready to use.

 

Lightly coat baking sheet with cooking spray.  In a large bowl add the meatball ingredients and mix thoroughly.   

Form the mixture into balls.  I like to make them "ping pong ball" size.  You can roll them to the size of your liking.  They will be delicious any size.  

 

TIP!  Mix thoroughly but don't over-mix.  Roll into balls gently, and pay close attention to the cooking time based on the size - don't overcook!  K! 

Bake the meatballs until they are firm to the touch and cooked through – approx. 15 minutes, depending on size.

 

Let's make The Sauce!  You'll probably want to dunk bread into the sauce while you are making it. TAKE IT EASE!  The smells in the kitchen with the tomato and herbs simmering and bubbling - mmmmph!

 

Preheat oil in a large pan on medium low.  Add garlic and cook for 1 minute or until fragrant.  Don't overcook, unless your guests like the taste of burnt garlic (yuck!).  Add the tomatoes and juices to the pan.  Crush the tomatoes with a masher to your desired consistency (you can also buy canned crushed tomatoes).  We like it chunky!

 

Check out my video on how to mince garlic to release the essential oils!  Love Garlic!

Add basil, oregano, parsley, salt and pepper, and mix.  Bring to a boil and turn on low.  Cover and cook for a minimum of 30 minutes (cooking longer will further enhance the flavours - cook longer if you have time).

SIDE NOTE:   If the canned tomatoes already have basil leaves, reduce the amount of dry basil a wee bit.  Adjust accordingly.  And PLEASE buy Italian imported canned tomatoes - just because!

 

TIP!  If the sauce is a little thin, cook uncovered or add a little tomato paste to thicken.

 

Add the meatballs to the pan and coat with the sauce.

 For this recipe we decided to try a new "pasta" product that we were introduced to.  It is:  certified organic; gluten free; non-GMO;  vegan; kosher with no added sugar, and no preservatives.  Say that 10 times!  All I can say is it is delicious and compliments the savory sauce and textured meatballs nicely.  It has a nutty flavour and great texture.  You can check out their products here including where to buy.

TIP!  I like to rinse pasta in cold water prior to cooking to remove any loose particles (e.g. dust, starch).   Cook until al dente as with all pasta (in my opinion).  Rinse in cold water to stop the cooking process.  When cooking the pasta, if it starts to "boil-over" or "foam-up", reduce the heat accordingly.

 

Serve the meatballs and sauce over the pasta!  Cook Well!  Eat Well!

 

Click to here to print the RECIPE:

 

PREP TIME 20 mins

COOK TIME 50 mins

TOTAL TIME 70 mins

 

The goods - Meatballs:

  • 2 lb extra-lean ground turkey

  • 1 medium onion – grated

  • 4 garlic cloves – minced

  • ½ cup flat parsley – finely chopped

  • ½ cup gluten free bread crumbs

  • 2 eggs

  • 1 tsp red pepper flakes

  • 2 tsp oregano

  • 1 tsp salt

  • 1 tsp fresh ground pepper

  • 1/2  tsp white pepper

 

The goods – Tomato Sauce:

  • 2 tbsp extra virgin olive oil

  • 4 cloves garlic - minced

  • 3 28oz cans whole tomatoes (preferably Italian)

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • 1 tsp dried parsley

  • ½ tsp salt

  • ½ tsp fresh ground pepper

 

Let’s make meatballs!

  1. Preheat oven to 350’F. 

  2. Lightly coat baking sheet with cooking spray

  3. In a large bowl add meatball ingredients and mix thoroughly

  4. Form into balls (I like ping pong ball or golf ball size)

  5. Bake until the meatballs are firm to the touch and cooked through – approx. 15 minutes

 

Let’s make tomato sauce!

  1. Preheat oil in a large pan on medium low

  2. Add garlic and cook for 1 minute – just until fragrant

  3. Add tomatoes and juices and crush with a masher

  4. Add basil, oregano, parsley, salt and pepper

  5. Bring to a boil and turn on low

  6. Cover and cook for a minimum of 30 minutes

 

  • Add the meatballs to the pan and coat with the sauce

  • Cook Pasta based on package directions

  • Serve hot over your favorite pasta

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