Classic Meatballs and Marinara with Spaghetti
Serves 6 • Cooking Time 4 to 5 hours on Low • Slow Cooker Size 5½ to 7 Quarts
WHY THIS RECIPE WORKS: Adapting this traditional Italian classic for a slow cooker and making it healthy presented several challenges. We had to make the meatballs healthier, yet tasty, and with a consistency that would hold up in the slow cooker. Swapping the traditional meatball mix for leaner ground turkey was our first step. To bind the meatballs, we used a mixture of panko, grated Parmesan, and milk, which eliminated the need to bind them with an egg. To keep our meatballs from falling apart in the slow cooker, we parcooked them in the microwave first. Using crushed tomatoes in combination with tomato sauce and paste gave the sauce full-bodied tomato flavor and kept the consistency just right: a little chunky, yet thick enough to coat the pasta. Be sure to use 93 percent lean ground turkey, not ground turkey breast (also labeled 99 percent fat free), or else the meatballs will be dry. See the sidebar that follows the recipe.
1 |
pound 93 percent lean ground turkey |
½ |
cup panko bread crumbs |
1 |
ounce Parmesan cheese, grated (½ cup) |
¼ |
cup whole milk |
¼ |
cup minced fresh parsley |
6 |
garlic cloves, minced |
2 |
teaspoons dried oregano |
Salt and pepper |
|
1 |
(28-ounce) can crushed tomatoes |
1 |
(15-ounce) can tomato sauce |
2 |
tablespoons tomato paste |
2 |
tablespoons low-sodium soy sauce |
2 |
teaspoons sugar |
Pinch red pepper flakes |
|
1 |
pound whole-wheat spaghetti |
¼ |
cup chopped fresh basil |
1. Using hands, mix together ground turkey, panko, Parmesan, milk, parsley, one-third of garlic, 1½ teaspoons oregano, and ½ teaspoon pepper in bowl until uniform. Pinch off and roll mixture into twelve 2-tablespoon-size meatballs and arrange on large plate. Microwave meatballs until firm, about 5 minutes.
2. Combine tomatoes, tomato sauce, tomato paste, soy sauce, sugar, pepper flakes, ½ teaspoon salt, ½ teaspoon pepper, remaining garlic, and remaining ½ teaspoon oregano in slow cooker. Transfer microwaved meatballs and any accumulated juices to slow cooker. Cover and cook until meatballs are tender, 4 to 5 hours on low.
3. Bring 4 quarts water to boil in large pot. Add pasta and 1 tablespoon salt and cook, stirring often, until al dente. Reserve ½ cup cooking water, then drain pasta and return it to pot. Add several large spoonfuls of sauce (without meatballs) to pasta and toss to combine. Season with salt and pepper to taste and adjust consistency with reserved cooking water as needed. Divide pasta among individual serving bowls and top with meatballs and remaining sauce. Sprinkle with basil and serve.
Per serving:
Cal 480
Fat 8g
Sat Fat 2g
Chol 50mg
Carb 70g
Protein 31g
Fiber 12g
Sodium 1340mg
*To reduce sodium level to 730mg, use no-salt-added tomatoes.