Whole Wheat Spaghetti and Turkey Meatballs


Enjoy family pasta night with this nutritious spin on classic spaghetti and meatballs. Whole wheat pasta is an easy swap, and the turkey meatballs are packed with lean protein as well as some added vegetables. Homemade marinara sauce brings it all together and, of course, everyone loves a dusting of fresh Parmesan on top!


INGREDIENTS


Whole Wheat Spaghetti and Tomato Sauce:

  • 1 tablespoon olive oil

  • 1 cup onion chopped

  • 1 clove garlic, minced

  • 1 can (28 ounces) crushed tomatoes

  • 1 teaspoon Italian seasoning

  • 1/4 teaspoon crushed red pepper flakes

  • 1/4 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

  • 1 pound whole wheat spaghetti


Turkey Meatballs:

  • 3/4 pound ground turkey breast

  • 1/4 cup dry Italian-style breadcrumbs

  • 1/4 cup (1 ounce) freshly grated Parmesan cheese

  • 3 tablespoons shredded carrot

  • 2 tablespoons shredded zucchini

  • 2 tablespoons finely chopped green onions

  • 2 tablespoons chopped fresh parsley

  • 2 cloves garlic, finely minced

  • 1/4 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

  • 1 egg white


DIRECTIONS


To make the tomato sauce, heat the olive oil in a large non-stick skillet. Add the onion and garlic and sauté until the onion is translucent (about 5 minutes). Stir in the tomatoes, Italian seasoning, red pepper flakes, salt, and pepper. Cook over medium-low heat until the sauce is slightly thickened, about 20 minutes. Remove from the heat, cover, and let stand 15 minutes.


Meanwhile, preheat oven to 400 degrees F. and prepare a baking sheet by covering with non-stick foil. In a large bowl combine all of the ingredients for the turkey meatballs. Shape the mixture into 16 (1-1/2 inch) meatballs and place them on the prepared baking sheet. Bake for 15 minutes or until cooked through. Add the meatballs to the tomato sauce and warm over medium heat until heated through.


Cook the spaghetti according to package directions, drain and place in a serving bowl. Top with the tomato sauce and meatballs.


Garnish with fresh parsley and serve with additional freshly grated Parmesan cheese, if desired.


Serves 8


Calories: 330 kcal | Carbohydrates: 55g | Protein: 22g | Fat: 5g | Cholesterol: 25mg | Sodium: 460mg | Potassium: 600mg | Fiber: 8g | Sugar: 7g


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