8
Serves
Preparation time: 40 minutes
Cooking time: 40 to 50 minutes
Made with lean ground turkey breast, these tender meatballs provide protein without the baggage of saturated fat. The Magic cinnamon seasoning in the meatballs adds a delightful accent to the tomato sauce. Spaghetti and meatballs is a crowd-pleaser, ideal for serving a hungry crowd. But even if you are cooking for one or two, make a batch of meatballs and sauce and freeze it in portion-size containers. Serve over whole wheat spaghetti, allowing 2 ounces (60 grams) uncooked pasta per person, or use in sandwiches.
SAUCE
2 teaspoons olive oil
4 garlic cloves, cut into thin slivers
1/2 teaspoon dried oregano
1/8 teaspoon crushed red pepper
3 cans (14 ounces/398 milliliters each) diced tomatoes
2 cans (8 ounces/213 milliliters each) no-salt-added tomato sauce
MEATBALLS
1 pound (450 grams) lean ground turkey breast
1 cup fresh whole wheat bread crumbs (see Tip)
1 cup finely chopped onion (1 medium)
1 large egg, lightly beaten
1/3 cup grated Parmesan cheese
3/4 teaspoon salt, or to taste
1/2 teaspoon cinnamon
1/4 teaspoon freshly ground pepper
2 teaspoons olive oil, divided
2 tablespoons chopped fresh parsley
1. To make the sauce: Heat the oil in a Dutch oven over medium-low heat. Add the garlic, oregano, and red pepper. Cook, stirring, until softened but not browned, 1 to 2 minutes. Add the diced tomatoes and mash with a potato masher. Add the tomato sauce and bring to a simmer over medium-high heat. Reduce heat to medium-low, cover, and simmer while you prepare the meatballs.
2. To make the meatballs: Mix the ground turkey, bread crumbs, onion, egg, cheese, salt, cinnamon, and pepper thoroughly in a large bowl. Form into 1/2-inch (1-centimeter) meatballs.
3. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add half of the meatballs and cook, turning occasionally, until browned on all sides. Transfer to a plate. Repeat with the remaining 1 teaspoon oil and meatballs. Add the browned meatballs to the simmering tomato sauce and simmer, covered, for 20 minutes. Uncover and simmer, stirring occasionally, until the meatballs are cooked through and the sauce has thickened slightly, 20 to 40 minutes longer. Sprinkle with parsley. One serving is 3 or 4 meatballs and 1 cup sauce. The meatballs and sauce will keep, covered, in the refrigerator for up to 2 days or in the freezer in an airtight container for up to 3 months (thaw in the refrigerator). Reheat on the stovetop or in the microwave.
Per serving: 184 calories, 19 g protein, 15 g carbohydrates, 3 g fiber, 5 g total fat, 1 g saturated fat, 703 mg sodium.
Tip: To make fresh bread crumbs, tear fresh bread into pieces and place in a food processor or blender. Pulse until broken down into fine crumbs. Two slices of bread make 1 cup of crumbs.