Crusty Meatball Pasta Low Fat Hi Energy
Get ready to fuel up with this wholesome and delicious Crusty Meatball Pasta Low Fat Hi Energy recipe—sure to become a favorite in your healthy meal rotation! Lean ground turkey, blended with fragrant herbs, Parmesan, and whole wheat breadcrumbs, is shaped into tender meatballs that are seared to perfection for a golden, crusty exterior. Simmer them in a robust tomato and basil sauce for maximum flavor without added fat. Energetic and satisfying, this dish is served over hearty whole-grain spaghetti, making it the ultimate high-protein, high-fiber meal. With just 20 minutes of prep, it’s a quick, nutritious option for busy weeknights or post-workout dinners. Perfect for those seeking a low-fat, high-energy recipe that doesn’t compromise on taste!
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Ingredients
- 500 grams Lean ground turkey
- 1 large Egg white
- 50 grams Whole wheat breadcrumbs
- 30 grams Low-fat grated Parmesan cheese
- 15 grams Fresh parsley, chopped
- 2 cloves Garlic, minced
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 1 as needed Olive oil spray
- 300 grams Whole-grain spaghetti
- 400 grams Crushed tomatoes (canned)
- 120 milliliters Low-sodium chicken broth
- 1 medium Onion, finely chopped
- 1 teaspoon Basil leaves, fresh or dried
- 0.5 teaspoons Red chili flakes (optional)
Directions
Step 1
In a large bowl, combine the lean ground turkey, egg white, whole wheat breadcrumbs, grated Parmesan cheese, chopped parsley, minced garlic, dried oregano, salt, and black pepper. Mix gently by hand until evenly combined.
Step 2
Shape the mixture into small meatballs, about 2.5 cm in diameter. Place them on a plate or baking tray.
Step 3
Heat a large, non-stick skillet over medium heat. Spray the skillet with olive oil spray and sear the meatballs in batches. Cook them for about 4 minutes on each side until browned and crusty, then remove and set aside. They do not need to be fully cooked at this stage.
Step 4
In the same skillet, add a little more olive oil spray if needed. Sauté the chopped onion until softened, about 3-4 minutes. Add the minced garlic and cook for an additional 30 seconds until fragrant.
Step 5
Pour in the crushed tomatoes and chicken broth. Stir in the basil and red chili flakes (if using). Let the sauce simmer for 5 minutes.
Step 6
Return the seared meatballs to the skillet with the sauce. Cover and simmer on low heat for 10-12 minutes or until the meatballs are fully cooked through.
Step 7
Meanwhile, cook the whole-grain spaghetti according to the package instructions. Drain and set aside.
Step 8
To serve, divide the cooked spaghetti among four plates and spoon the meatballs and sauce on top. Optionally, garnish with additional parsley and a light sprinkle of Parmesan cheese.
Step 9
Enjoy your low-fat, high-energy crusty meatball pasta!
Nutrition Facts
| Serving size | (1574.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1537.6 |
| Total Fat 51.8g | 0% |
| Saturated Fat 16.2g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 387.1mg | 0% |
| Sodium 4129.2mg | 0% |
| Total Carbohydrate 152.4g | 0% |
| Dietary Fiber 28.5g | 0% |
| Total Sugars 25.2g | |
| Protein 144.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 685.2mg | 0% |
| Iron 19.6mg | 0% |
| Potassium 2998.6mg | 0% |
Source of Calories