Tuesday, October 16, 2012

Recipe of the Day



Whole Wheat Spaghetti Turkey Meatballs


This recipe provides 4 servings


Ingredients:


1) 1 large egg, beaten
2) 3 tablespoons nonfat milk
3) 1/4 cup Italian bread crumbs
4) 1/4 cup grated Parmesan
5) 1 pound lean ground turkey
6) 3 cups prepared marinara sauce
7) 1/2 pound whole-wheat spaghetti
8) 1/3 teaspoon salt
9) 1/3 teaspoon black pepper
10) Basil, chopped for garnish (optional)





Directions:


1) Preheat oven to 375 degrees. Line a rimmed baking sheet with parchment paper.


2) In a medium mixing bowl, combine the egg with the milk, bread crumbs and Parmesan; mix until well combined. Add the turkey and mix gently to avoid overworking the meat. Season with salt and pepper. Shape into golf ball sized spheres and place about 1 inch apart on baking sheet.


3) Bake for 15 mins. Flip and bake until beginning to brown, approx. 5 mins.


4) In the meantime, bring marinara sauce to a simmer in a large saucepan over medium heat. Once meatballs are done, carefully transfer to marinara and toss to coat; simmer approx. 5 mins.* Reserve 4 meatballs and 1/2 cup sauce for the sliders recipe below.


5) Prepare the pasta according to package directions. Drain and add to sauce, tossing to coat. Garnish with basil, if desired.


Nutritional value per serving:


Calories: 478
Protein:  35 grams
Carbs:    69 grams
Fat:        8 grams
Fiber:     9 grams




Second recipe derived from the above tasty dish:


Turkey Meatball Sliders


Directions:


Split 4 small whole wheat rolls. Place a few arugula leaves on the bottom of each, top 1 meatball and drizzle with marinara sauce. Over with tops. Provides 2 servings

Nutritional value per serving:

Calories: 302
Protein:   22 grams
Carbs:     41 grams
Fat:         6 grams
Fiber:     6 grams





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