Food \ Meal Makeovers

Garden Turkey Meatballs Recipe

Garden Turkey Meatballs Recipe

Download the recipe. (PDF)

Makes about 24 Turkey Meatballs (6 Servings)

1 pound ground turkey
2 to 3 medium carrots (6 ounces), peeled and finely grated (about 2/3 cup)
1 large omega-3 egg
1/2 cup quick-cooking or old-fashioned oats
1/2 cup grated Parmesan cheese
2 tablespoons ground flaxseed
1 tablespoon dried Italian seasoning or 1 tablespoon dried basil
1/2 teaspoon salt
1/8 teaspoon pepper
One 26-ounce jar pasta sauce

1. Preheat the oven to 400°F. Spray a large baking sheet with non-stick cooking spray and set aside.

2. Combine the turkey, carrots, egg, oats, Parmesan cheese, flaxseed, Italian seasoning, salt and pepper in a large bowl and mix until ingredients are just combined. Shape the meat mixture into twenty four 1 1/2-inch balls. Place them on the baking sheet and cook until lightly browned, 10 minutes. Meanwhile, place the pasta sauce in a large saucepan over medium heat.

3. Cover and bring to a simmer. When the turkey meatballs come out of the oven, add them to the sauce, reduce the heat and simmer, covered, about 20 minutes.

230 calories, 10g fat (3g saturated; 0.5g omega-3), 730mg sodium, 18g carbohydrate, 2g fiber, 22g protein, 60% vitamin A, 10% vitamin C, 10% calcium, 15% iron

This entry last modified on: September 30, 2013 2:20 PM

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About the Video

Registered dietitian Liz Weiss substitutes turkey for beef, lowering the fat in this healthy spaghetti and meatball recipe. She also amps up the nutrition with garden vegetables and a dash of heart-healthy omega-3 fats.


Want to make this at home? Download the recipe now. (PDF)

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