THE FITBUG RECIPE BOOK

Posted 09 December 2008

Turkey meatballs with a rich tomato sauce

Meatballs are a classic comfort dish - this version uses turkey mince and a rich tomato sauce for all the flavour but less fat. Serve with wholemeal spaghetti to increase the fibre content and you've got yourself a healthy balanced meal!

Serves 4. Calories per serving: 533

Nutrition Buzz

Turkey mince is an excellent source of low fat protein, used for growth and repair in the body. Cooked tomatoes contain lycopene - a powerful antioxidant which is thought to offer protection against cardiovascular disease and some cancers.

Ingredients

• 350g/12oz fresh turkey mince
• 2 tsp garlic puree
• 1 slice wholemeal bread, made into breadcrumbs
• Freshly ground black pepper
• 1 tbsp grated Parmesan
• 1 medium egg, beaten
• 1 tbsp olive oil
• 1 large white onion, peeled and chopped
• 1 clove garlic
• 8 plum tomatoes, diced
• 2 tbsp tomato puree
• 1 tin chopped tomatoes
• 150 ml passata
• 1 tsp balsamic vinegar
• 300g wholemeal spaghetti
• 1 handful torn basil
• Freshly shaved or grated Parmesan cheese, optional

How to:

• 1. In a large bowl mix the turkey mince, garlic puree, breadcrumbs, Parmesan and black pepper until well combined. Add the beaten egg and mix until the mixture is sticky. Separate the mix into equal sized balls - aim for 3-4 for each person.
• 2. Heat half the oil in a frying pan and fry the turkey balls until they are sealed and golden. Remove from the pan and drain on some kitchen paper.
• 3. To make the sauce heat the remaining oil in the pan and saute the onions and garlic until soft and golden. Add the plum tomatoes and cook for a further 5 minutes. Stir in the tomato puree, passata and chopped tinned tomatoes and bring to a simmer - season with balck pepper, stir in the balsamic vinegar and simmer for 20 minutes stirring occasionally.
• 4. Return the meatballs to the pan and cook for a further 10 minutes or until the turkey is cooking through and piping hot. Whilst the meatballs are cooking cook the spaghetti in a large pan of boiling water until al dente. Drain and divide between four serving dishes. Top with the meatballs, sauce and scatter over the torn basil and Parmesan.

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