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Spaghetti with Turkey Meatballs in Spicy Tomato Sauce

Spaghetti and meatballs like grandma used to make, except this recipe uses healthier turkey meat and whole wheat pasta. This healthier version is sure to delight spaghetti lovers among your family and friends.

Ingredients

For the Sauce:
1 tablespoon olive oil
1 medium onion, chopped (about 1½ cups)
4 cloves garlic, minced (about 4 teaspoons)
3 tablespoons tomato paste
One 28-ounce can crushed fire-roasted tomatoes, with their juices
1 teaspoon finely minced canned chipotle chile in adobo sauce, or more to taste
2 teaspoons dried oregano
1 sprig fresh rosemary
Sea salt and freshly ground black pepper to taste
¼ cup torn fresh basil

For the Meatballs:
Olive oil or olive oil cooking spray
1 pound lean ground turkey meat*
1 slice whole-wheat bread, crusts removed and pulsed into crumbs in a food processor
¼ cup freshly grated Parmesan
½ cup finely grated carrot
½ cup finely chopped onion
2 large garlic cloves, minced (about 2 teaspoons)
2 tablespoons minced fresh flat-leaf parsley
2 teaspoons minced fresh thyme
1 large egg, lightly beaten
½ teaspoon sea salt
Freshly ground black pepper

For the Spaghetti:
One 16-ounce box whole-wheat spaghetti
1/3 cup freshly grated Parmesan cheese
Minced fresh flat-leaf parsley for garnish

(For the ambitious who want to make this recipe as healthy as possible, choose fresh preferably organic ingredients in place of the canned ingredients. As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions

1. To make the sauce, in a 4-quart saucepan heat the oil over medium heat. Add the onion and cook, stirring a few times, until translucent, about 3 minutes, then add the garlic and cook for 1 minute. Add the tomato paste, tomatoes, chipotle, oregano, and rosemary, bringing to a low boil, reduce the heat to low, and cook until the liquid has evaporated slightly, about 15 minutes. Season with salt and pepper.

2. While the sauce is cooking, make the meatballs. Preheat the broiler. Lightly coat a baking sheet with olive oil or use olive oil cooking spray.  Combine the ingredients for the meatballs in a large bowl. Form into 2½-inch balls and place on a baking sheet. Broil until browned and almost entirely cooked through, about 10 minutes.

3. Meanwhile, removed the rosemary sprig from the sauce and stir in the basil. Add the meatballs to the sauce, cover, and cook until sauce has slightly thickened and meatballs have absorbed some of the sauce, about another 10 minutes.

4. While the meatballs are cooking, cook the spaghetti according to the package directions. Drain the pasta and return it to the pot. Add the sauce and meatballs, toss together, and heat through over medium heat. Divide evenly among 6 pasta bowls, sprinkle with the Parmesan, garnish with parsley, and serve.

*To ensure food safety and guard against bacterial infection, cook ground turkey to 165°

Serves 6
Serving size: 1-1/3 cups pasta and sauce, plus 2 meatballs

Per serving Calories: 330, Total Fat: 10.5 g, Mono: 4.3 g, Poly: 2 g, Sat: 3 g, Protein: 23 g, Carb: 38 g, Fiber: 7.5 g, Cholesterol: 60 mg, Sodium: 625 mg

To see even more healthy recipes, click HERE.

 

   

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