LEAN TURKEY MEATBALLS IN LIGHT MARINARA
These Lean Turkey Meatballs in Light Marinara offer a healthier take on a classic comfort food dish made with lean ground turkey, whole wheat breadcrumbs and Parmesan cheese. These meatballs are packed with flavour while being lower in fat. This recipe contains garlic powder, onion powder and fresh parsley, which enhance their savoury depth, while a light marinara sauce keeps them moist and delicious. This dish is served over whole wheat pasta, zucchini noodles or on its own. These meatballs make for a nutritious and satisfying meal. They’re perfect for meal preparation, quick dinners or even a protein-packed snack. This recipe is an excellent option for those following a high-protein and low-fat diet while still craving something hearty and comforting. These Lean Turkey Meatballs In Light Marinara are easy to prepare and ready in 30 minutes. These turkey meatballs are sure to become a staple in your weekly meal rotation.
RECIPE CATEGORY
Entrée, Dinner
SERVING SIZE
1
CUISINE
Italian
PREPARATION/TECHNIQUES
Pan-Fry, Simmer
OCCASION/HOLIDAY
Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
High Protein, Low Fat, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Main Course
INGREDIENTS
Here is a list of ingredients for Lean Turkey Meatballs In Light Marinara:
- 113 grams | 3.99 ounces | 4 ounces ground turkey
- 8 grams | 0.28 ounces | 1 tablespoon whole wheat breadcrumbs
- 5 grams | 0.18 ounces | 1 tablespoon grated Parmesan cheese
- 1 gram | 0.04 ounces | 1 tablespoon chopped parsley
- 1.60 grams | 0.06 ounces | ½ teaspoon garlic powder
- 1.05 grams | 0.04 ounces | ½ teaspoon onion powder
- 125 milliliters | 4.23 fluid ounces | ½ cup marinara sauce
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon olive oil
- 1.5 grams | 0.05 ounces | ¼ teaspoon fine sea salt
- 0.30 grams | 0.01 ounces | ¼ teaspoon black pepper, freshly ground
FULL NUTRITIONAL INFORMATION
- Calories: 331 kilocalories
- Protein: 26.9 grams
- Carbohydrate: 19.8 grams
- Sugar: 8.0 grams
- Fibre: 2.5 grams
- Fat: 17.3 grams
- Saturated Fat: 4.4 grams
- Sodium: 558 milligrams
- Potassium: 667 milligrams
- Calcium: 107 milligrams
- Iron: 2.8 milligrams
PREPARATION
These steps are followed for the preparation of Lean Turkey Meatballs In Light Marinara:
- Prepare The Meatball Mixture: In a bowl, mix ground turkey, whole wheat breadcrumbs, Parmesan cheese, chopped parsley, garlic powder, onion powder, salt and pepper. Combine until well incorporated.
- Form The Meatballs: Shape the mixture into small and evenly sized meatballs.
- Cook The Meatballs: Heat olive oil in a pan over medium flame. Add meatballs and cook for about 5 to 7 minutes, turning infrequently until browned on all sides.
- Simmer In Marinara Sauce: Pour the marinara sauce into the pan with the meatballs. Reduce the heat to low, cover and let simmer for 10 to 12 minutes until the meatballs are fully cooked.
- Serve And Enjoy: Garnish with extra parsley and Parmesan if desired. Serve warm.
PREPARATION TIME
10 minutes
COOKING TIME
19 minutes
TIPS
Here are some helpful tips for Lean Turkey Meatballs In Light Marinara:
- Don’t Overmix: Overmixing the meatball mixture can make them dense and tough. Gently combine the ingredients until just mixed.
- Use A Meat Thermometer: Ensure the meatballs reach an internal temperature of 74 degrees Celsius for food safety.
- Prevent Sticking: Lightly oil your hands when forming the meatballs to prevent sticking.
- Enhance The Flavour: Add a pinch of red pepper flakes to the marinara sauce for a slight kick.
- Make It Gluten-Free: Use gluten-free breadcrumbs or almond flour instead of whole wheat breadcrumbs.
VARIATIONS
- Cheesy Stuffed Meatballs: Insert a small cube of mozzarella in the centre of each meatball before cooking for a melty surprise.
- Spicy Meatballs: Add ¼ teaspoon of crushed red pepper flakes to the turkey mixture for some heat.
- Herb-Infused Meatballs: Swap parsley for basil or oregano for a different flavour profile.
- Low-Carbohydrate Option: Serve with zucchini noodles or cauliflower rice instead of pasta.
- Dairy-Free Alternative: Omit Parmesan cheese or replace it with nutritional yeast for a dairy-free version.
PREPPING AND STORAGE
- Refrigeration: Store cooked Lean Turkey Meatballs In Light Marinara in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over a low flame with extra marinara sauce.
- Freezing: Freeze uncooked meatballs on a baking sheet, then transfer them to a freezer bag for up to 2 months. Thaw overnight before cooking.
- Meal Preparation Friendly: Make a large batch and portion into meal-preparation containers with whole wheat pasta or steamed vegetables for a ready-to-go meal.
