Classic Comfort Food

Do you crave the taste of the classic Italian-American meatball but wish you knew how to make them healthier? Our version of this traditional family favorite combines the nutrients of mushrooms and ground turkey without sacrificing any flavor you love. These high protein meatballs are delicious served over pasta, spiralized vegetables, or sorghum and topped with your favorite marinara sauce. Or you can serve them in a sub roll, on a bed of greens, with rice, or simply alone. Once you taste our version, you may just find our recipe permanently replacing Great-Grandma’s old-fashioned cooking!

Nutrient Booster: Mushrooms

Mushrooms are high in dietary fiber yet low in calories, making them an ideal ingredient to incorporate into a variety of meals. Many types of mushrooms are also good sources of selenium, an antioxidant mineral, as well as copper, niacin, potassium and phosphorous. Plus, mushrooms provide vitamin C, and iron. But, in order to get the nutritional benefits from this vegetable, they must be cooked. That’s why our Turkey Meatball recipe is the perfect meal when you want to serve a healthy AND tasty dish. Looking for more mushroom facts and recipe inspiration? Be sure to check out The Mushroom Council website!

Meal Prep

Don’t reach for the meatballs found in your supermarket freezer aisle when you need to make something quick and easy. Instead, make these meatballs in advance and look no further than your own freezer. Simply remove the cooked meatballs from the oven and let them cool. Then, place on a parchment covered baking sheet and make sure the meatballs aren’t touching. Place the sheet pan in the freezer on a flat surface. Freeze until hard then remove and place in a freezer bag or air-tight container! These meatballs will stay good in the freezer for up to 3 months. Make a batch for the week and swap the accompanying sides for a nutritious and creative menu rotation. To reheat frozen meatballs, you can add them to sauce in a sauce pan or reheat them in the oven at 350°F for 15-20 minutes. This makes for a quick and easy dinner when you’re in a rush. You can have some spaghetti squash prepared in advance and reheat all of the items or make a quick batch of fresh pasta and veggies!

Turkey Meatballs

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4

Ingredients

  • 1 tablespoon olive oil
  • 1 pound ground turkey
  • 1 egg
  • 1/2 cup whole wheat bread crumbs, or gluten-free bread crumbs
  • 1/4 cup Pecorino Romano cheese, grated
  • 1/4 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1/4 cup onion, finely diced
  • 1/3 cup mushrooms, diced
  • 1 teaspoon parsley, dried
  • 1/2 teaspoon oregano, dried
  • 2 (24 ounce) jars marinara sauce, low sodium

Instructions

  1. Preheat oven to 400° & prepare baking sheet by spreading 1 tablespoon olive oil evenly. 

  2. In a large bowl combine turkey, egg, breadcrumbs, Pecorino Romano cheese, pepper, garlic powder, onion, mushrooms, parsley, and oregano. Mix well. Gently shape with hands, 1 1/2 inch diameter meatballs and place on greased baking sheet spaced slightly apart. Bake meatballs at 400° F for 20-25 minutes turning once so the meatballs are browned on both sides. Meatballs are cooked at 165°F.

  3. In a medium size saucepan add marinara sauce and warm over medium heat. Once meatballs are cooked through in the oven, add them to the sauce on the stove top. Heat in sauce an additional 10 minutes. Serve. 

Recipe Notes

Nutrient Analysis: 

Serving size: 5 meatballs, Calories: 285 calories, Fat: 13 grams, Saturated fat: 3.5 grams, Carbohydrates: 15 grams, Sugar: 2 grams, Sodium: 285 milligrams, Fiber: 2 grams, Protein: 33 grams, Cholesterol: 115 milligrams

 

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