LEAN TURKEY MEATBALLS WITH WHOLE WHEAT PASTA
Lean Turkey Meatballs with Whole Wheat Pasta is a nutritious, protein-rich dish that combines the classic comfort of pasta with the health benefits of lean turkey. This recipe contains tender turkey meatballs cooked in a rich marinara sauce and served over whole wheat pasta for a well-balanced meal. The combination of lean protein and fibre-rich pasta makes this dish a fantastic choice for those looking to maintain a healthy diet while still enjoying a satisfying and delicious meal. The turkey meatballs are lightly seasoned with onions, salt and pepper, then cooked to perfection before being coated in a savoury marinara sauce and finished with a sprinkle of Parmesan cheese. This dish is comforting and packed with nutrients, which is perfect for meal prep, family dinners, or a quick and easy weeknight meal. This pasta is a must-try for those who love Italian-inspired flavours.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Italian
PREPARATION/TECHNIQUES
Bake, Boil, Simmer, Quick & Easy
OCCASION/HOLIDAY
Weeknight Dinner, Meal Prep, Family Gathering, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
High Protein, Low Fat, Quick & Easy, Healthy, High Fibre
DISH TYPE
Pasta, Main Course
INGREDIENTS
- 100g ground turkey
- 50g whole wheat pasta
- ¼ onion, finely chopped
- 2 tbsp marinara sauce
- 1 tbsp Parmesan cheese, grated
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 320
- Protein: 35g
- Carbohydrates: 30g
- Fibre: 6g
- Sugars: 4g
- Fat: 8g
- Saturated Fat: 2g
- Sodium: 280mg
PREPARATION
- Prepare the Meatball Mixture: In a bowl, combine ground turkey, chopped onion, salt and pepper. Mix gently until evenly combined.
- Form the Meatballs: Roll the turkey mixture into small, evenly sized meatballs, about 2cm in diameter.
- Cook the Meatballs: Heat a non-stick pan over medium flame. Lightly grease the pan and cook the meatballs for 8-10 minutes, turning occasionally, until browned on all sides and fully cooked through.
- Prepare the Pasta: While the meatballs cook, bring a pot of water to a boil. Add whole wheat pasta and cook according to package instructions until al dente. Drain and set aside.
- Simmer the Sauce: Reduce the pan heat to low, add marinara sauce to the meatballs and let simmer for 3-4 minutes, stirring gently to coat the meatballs evenly.
- Combine the Dish: Serve the turkey meatballs over the cooked whole wheat pasta. Sprinkle with grated Parmesan cheese and enjoy.
PREP TIME
10 minutes
COOKING TIME
15 minutes
TIPS
- Don’t overmix the turkey: Overmixing can make the meatballs dense. Gently combine ingredients until just mixed.
- Even cooking: Make sure the meatballs are evenly sized for consistent cooking.
- Enhance flavour: Add garlic powder, dried oregano or basil for extra depth in taste.
- Prevent sticking: Lightly grease your hands before rolling the meatballs to prevent them from sticking.
- Sauce absorption: Let the meatballs simmer in the marinara sauce for a few extra minutes to absorb more flavour.
VARIATIONS
- Gluten-Free Option: Use gluten-free pasta instead of whole wheat.
- Dairy-Free Version: Omit Parmesan cheese or replace it with a dairy-free alternative.
- Extra Vegetables: Add spinach, mushrooms or zucchini to the marinara sauce for additional nutrients.
- Spicy Kick: Mix red pepper flakes into the turkey mixture or sauce for a spicier taste.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze cooked meatballs separately from the pasta in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Reheat in a pan over low flame, adding a splash of marinara sauce to prevent drying out, or microwave in 30-second intervals until warmed through.