Turkey Meatballs in Tomato Sauce

• 

  Meatballs

  • 1 lb ground turkey (500 g)
  • 3/4 cup soft breadcrumbs (175 mL)
  • 3 Tbsp chopped fresh parsley (45 mL)
  • 1 Tbsp wheat germ (15 mL)
  • 1 small onion, finely diced (1)
  • 1 garlic clove, minced (1)
  • 1 egg white, lightly whisked (1)
  • 1/2 tsp pepper (2 mL)
  • 1 Tbsp canola oil (15 mL)

  Tomato Sauce

  • 1 Tbsp canola oil (15 mL)
  • 1 medium onion, diced (1)
  • 2 garlic cloves, minced (2)
  • 1/2 cup low-sodium beef broth (125 mL)
  • 1 -28 oz can sodium-reduced tomatoes, chopped (796 mL)
  • 3 Tbsp chopped fresh parsley (45 mL)
  • 2 Tbsp chopped fresh basil (30 mL)
  • 1/2 lb whole-wheat spaghetti (250 g)
• 

  Meatballs

  1. In a large bowl, combine ground turkey, bread crumbs, parsley, wheat germ, onion, garlic, egg white, and pepper.
  2. Roll turkey mixture into 1 inch (2.5 cm) balls.
  3. In a large non-stick skillet, heat canola oil over medium high heat, and cook meatballs for about 10 to 15 minutes, turning occasionally until nicely browned and cooked through. Set aside.

  Tomato Sauce

  1. In a large saucepan, heat canola oil over medium high heat. Add onions and cook 4 to 5 minutes, until softened. Stir in garlic and cook 1 more minute.
  2. Add broth, tomatoes, parsley, basil, and bring to a simmer. Cook sauce about 35 minutes, stirring occasionally, until sauce has thickened slightly.
  3. Meanwhile, cook spaghetti in a large amount of boiling water until just tender; drain.
  4. Stir cooked meatballs into thickened sauce and heat through.
  5. Serve turkey meatballs in tomato sauce over cooked whole wheat spaghetti.

Nutritional Analysis

Serving Size

4 meatballs, 1/2 cup sauce, 2/3 cup of pasta

Servings

6

Calories

360

Total Fat

7 g

Saturated Fat

0.5 g

Cholesterol

30 mg

Sodium

230 mg

Carbohydrates

48 g

Fiber

8 g

Sugars

8 g

Protein

29 g

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