Health

Spaghetti and Turkey Meatballs in Tomato Sauce

spaghetti-turkey-meatballs Photo: Melissa Punch

Ingredients

  • 1/2 pound whole-wheat spaghetti
  • 1 pound ground lean turkey
  • 1/2 cup finely grated Parmesan
  • 1/4 cup chopped parsley
  • 1/4 cup fresh whole-wheat bread crumbs
  • 1 large egg, lightly beaten
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil
  • 1 cup minced onion
  • 2 garlic cloves, minced
  • 1 (26-ounce) can low-sodium crushed tomatoes
  • 1 cup canned pinto beans, rinsed and drained
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • Garnish: additional parsley, 1/4 cup Parmesan

Preparation


Cook spaghetti according to package directions; keep warm. Combine turkey, 1/2 cup Parmesan, 1/4 cup chopped parsley, bread crumbs, egg, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a bowl. Form into 15 meatballs; set aside. Heat olive oil in a large saucepan over medium-high heat. Add onion; cook until soft (5 minutes). Add garlic; cook 2 minutes. Stir in tomatoes, pinto beans, 1/4 teaspoon each salt and pepper; bring to a boil. Add meatballs; return to a boil. Reduce heat and simmer over low until meatballs are cooked through and sauce has thickened (15 minutes). Divide spaghetti, meatballs, and sauce among 5 bowls. Garnish with additional parsley and 1/4 cup Parmesan.


  • Yield: Makes 5 servings (serving size: 1 cup pasta, 3 meatballs, and about 3/4 cup sauce)

Nutritional Information

Calories per serving: 439
Fat per serving: 12.2g
Saturated fat per serving: 3.4g
Monounsaturated fat per serving: 2.7g
Polyunsaturated fat per serving: 1g
Protein per serving: 33g
Carbohydrate per serving: 55g
Fiber per serving: 9g
Cholesterol per serving: 98mg
Iron per serving: 0.0mg
Sodium per serving: 623mg
Calcium per serving: 0.0mg

Good to Know

This twist on classic spaghetti and meatballs makes it healthier by using lean turkey and adding beans to boost the Resistant Starch.

CarbLovers Diet Cookbook