Turkey Zucchini Meatballs in Tomato Basil Sauce

Name: Turkey Zucchini Meatballs in Tomato Basil Sauce
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 1.5 lbs lean ground turkey (93% lean); 1 large zucchini, coarsely grated; 1 large egg, beaten; 1/2 cup whole-wheat breadcrumbs; 1/4 cup grated Parmesan cheese; 5 garlic cloves, minced; 1 tsp dried oregano; 1/4 tsp red pepper flakes; 1 tsp kosher salt; 1/2 tsp black pepper, freshly ground; 2 tbsp olive oil; 1 small yellow onion, finely diced; 28 oz can canned crushed tomatoes; 1/2 cup fresh basil, torn

Tender, herb-flecked turkey and zucchini meatballs baked in the oven then simmered in a vibrant tomato-basil sauce - a lighter, DASH-friendly take on a classic Italian-American dinner.

55 minMediumServes 4320 cal/serving

ItalianDinnerStovetop and OvenDASHHigh ProteinLow CarbNut-FreePork-FreeAlcohol-FreeCorn-Free

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Ingredients

1.5 lbs lean ground turkey (93% lean)
1 large zucchini, coarsely grated
1 large egg, beaten
1/2 cup whole-wheat breadcrumbs
1/4 cup grated Parmesan cheese
5 garlic cloves, minced
1 tsp dried oregano
1/4 tsp red pepper flakes
1 tsp kosher salt
1/2 tsp black pepper, freshly ground
2 tbsp olive oil
1 small yellow onion, finely diced
28 oz can canned crushed tomatoes
1/2 cup fresh basil, torn

Instructions

1

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with cooking spray.
2

Squeeze excess moisture from 1 large coarsely grated zucchini using paper towels or a clean kitchen towel - this step is critical so the meatballs hold together.
3

Combine 1.5 lbs lean ground turkey (93% lean), squeezed zucchini, 1 beaten large egg, 1/2 cup whole-wheat breadcrumbs, 1/4 cup grated Parmesan cheese, half the 5 minced garlic cloves, 1 tsp dried oregano, 1/4 tsp red pepper flakes, 1 tsp kosher salt, and 1/2 tsp freshly ground black pepper in a large bowl. Mix gently until just combined.
4

Using damp hands, roll the mixture into golf-ball-sized meatballs (about 1.5 inches) and arrange on the prepared baking sheet.
5

Bake for 18 to 20 minutes, until the meatballs reach an internal temperature of 165°F (74°C) and are lightly golden.
6

While the meatballs bake, heat 2 tbsp olive oil in a large skillet over medium heat. Add 1 small finely diced yellow onion and cook until softened, about 4 minutes. Add the remaining garlic and stir for 30 seconds.
7

Add 28 oz can canned crushed tomatoes, season with a pinch of salt, and simmer for 10 minutes.
8

Transfer the baked meatballs into the tomato sauce and gently stir to coat. Simmer for 5 minutes. Stir in most of the 1/2 cup torn fresh basil, reserving a few leaves to garnish.
9

Serve over whole-wheat pasta or zucchini noodles, topped with the remaining basil and extra Parmesan.

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Questions

What temperature do I cook Turkey Zucchini Meatballs in Tomato Basil Sauce at?

For Turkey Zucchini Meatballs in Tomato Basil Sauce, the oven is set to 400 F (about 205 C) in step 1. The longest stretch at that heat is 20 minutes, in step 5. The target internal temperature is 165 F (about 75 C), given in step 5. A probe thermometer removes the guesswork.

How do I know when Turkey Zucchini Meatballs in Tomato Basil Sauce is done?

Go by the cues in the method rather than the clock. Step 5: cook until the meatballs reach an internal temperature of 165°F (74°C) and are lightly golden. A reading of 165 F on a thermometer settles it.

Why salt and drain the vegetables in Turkey Zucchini Meatballs in Tomato Basil Sauce?

Salt pulls water out. Doing it at step 3 means that water ends up in the colander rather than in the finished dish.

Can I use ground beef or pork instead of ground turkey in Turkey Zucchini Meatballs in Tomato Basil Sauce?

Yes, at the same weight. Beef and pork carry more fat, so skip any oil the recipe adds for browning and drain the pan if it pools. As written, the entry for Turkey Zucchini Meatballs in Tomato Basil Sauce uses 1.5 lbs lean ground turkey (93% lean).

Is Turkey Zucchini Meatballs in Tomato Basil Sauce spicy?

Moderately. The heat in Turkey Zucchini Meatballs in Tomato Basil Sauce comes from 1/4 tsp red pepper flakes. For a milder plate, halve the red pepper flakes; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

Is Turkey Zucchini Meatballs in Tomato Basil Sauce low-carb?

A serving of Turkey Zucchini Meatballs in Tomato Basil Sauce carries 20 g of carbohydrate, 2 g of it fiber. Against a strict 20 g keto day that is 100 percent of the budget; against a moderate 100 g low-carb day it is 20 percent.

Does Turkey Zucchini Meatballs in Tomato Basil Sauce contain eggs?

Yes: 1 large egg, beaten. The full allergen list for this entry is gluten, dairy and eggs. Packaged ingredients vary by brand, so check labels if the allergy is serious.

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