Spaghetti and Meatballs


Chef Richard and Chef Vikki go head to head to see who can make a healthier and tastier version of the Black Family’s Spaghetti & Meatballs recipe!

 

ZUCCHINI “SPAGHETTI” AND TURKEY MEATBALLS

Green Recipe

Serves 6

 Prep time: 25 minutes

Cook time: 35 minutes

 

INGREDIENTS

For the turkey meatballs

½ red onion, roughly chopped

2 cloves garlic

10 leaves fresh basil

½ bunch Italian flat leaf parsley

2 lbs. lean ground turkey

1 egg, whisked lightly

½ cup whole wheat bread crumbs

¼ cup nutritional yeast

½ teaspoon salt

1/8 teaspoon ground black pepper

 

For the sauce

2 28oz. cans organic crushed tomatoes with basil

1 cup water

2 sprigs of basil

 

For the noodles

1 teaspoon olive oil

1 clove garlic

6 medium-sized straight zucchinis (1 per person)

2 tablespoons chopped Italian flat leaf parsley

 

Special equipment 

1 ice cream scoop (#16 size)

1 spiral vegetable cutter

 

INSTRUCTIONS

Preheat the oven to 425°F degrees.

Prepare the veggie mixture for the meatballs-

Roughly chop ½ a red onion. Peel 2 cloves of garlic.

To a food processor, add the chopped onion, garlic cloves, ½ a bunch of parsley, and 10 basil leaves. Process the mixture until everything is chopped to roughly the size of small peas. Scrape down the sides of the food processor.

 

Make the meatball mixture-

Start by whisking one egg white in a small dish.

In a medium bowl, add 2 lbs. ground turkey, 1 whisked egg, ½ a cup of whole wheat breadcrumbs, ¼ cup of nutritional yeast, ½ a teaspoon of salt, and 1/8 teaspoon of ground pepper.

Add the veggie mixture to the meat mixture in the bowl. Combine everything together, but be careful not to over-mix or your meatballs will be tough.

 

Make your meatballs-

Using a medium ice cream scoop, scoop out the meat and veggie mixture into 16 meatballs. (If you do not have an ice cream scoop, scoop out about ¼ cup of the meatball mixture, and roll into a ball.) Place the meatballs into a 8” x 12” baking dish.

 

Bake the meatballs-

Place the baking dish in the oven and bake the meatballs for 20 minutes.

 

Add the sauce to the baking dish-

To the dish with the meatballs, add 2 cans of crushed tomatoes. Pour 1 cup of water into an empty can, swirl the water around the can, and pour that into the baking dish as well. Add 2 sprigs of basil to the dish.

 

Bake the meatballs in the sauce-

Place the baking dish back in the oven for 10-15 minutes, or until the sauce is bubbling and hot. Reserve until ready to serve.

 

Make the zucchini noodles-

Cut both of the ends off of each of the 6 zucchinis. Place each zucchini in the spiral cutter one at a time. Run the zucchini through the spiral cutter and make the noodles, as directed on the packaging. Spiral cut 1 zucchini per person.

 

Cook the zucchini noodles-

To cook the noodles, add 1 teaspoon of olive oil and 1 clove of garlic to a large non-stick pan over medium high heat. Add the zucchini noodles to the hot pan and sauté them in the olive oil and garlic. Toss them gently for 2-3 minutes so that they are coated in the oil and warmed through. Do not over cook them; keep them fresh and vibrant.

 

Assemble the spaghetti and meatballs-

Place the noodles in a bowl and top with sauce and 2 meatballs per person. Garnish each bowl with chopped parsley and serve!

 

Nutritional information (per serving)

Per Serving (1/6 of recipe)

Calories:                      419.5

Protein:                        37.9 g

Carbohydrate:                          33.1 g

Dietary Fiber:              7.387 g

Total Sugars:               18 g

Total Fat:                    15.3 g

Saturated Fat:              3.814 g

Cholesterol:                 147.1 mg

Sodium:                       1138 mg