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Introduction
Spaghetti and meatballs, a dish that has become synonymous with Italian-American cuisine, has a fascinating history that spans two continents. While its exact origins are debated, many food historians believe the dish as we know it today was created by Italian immigrants in New York City in the early 20th century. Our healthy rendition pays homage to this culinary classic while adapting it for modern, health-conscious diners. By substituting ground turkey for beef and incorporating whole grain pasta, we've transformed this beloved comfort food into a nutritious meal that doesn't sacrifice the rich flavors and satisfying textures that have made it a family favorite for generations.
Ingredients
• 1 pound lean ground turkey (93% lean)
• 1/4 cup finely grated Parmesan cheese
• 1/4 cup whole wheat breadcrumbs
• 1 large egg, lightly beaten
• 2 cloves garlic, minced
• 2 tablespoons fresh parsley, finely chopped
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon extra virgin olive oil
• 1 medium onion, finely diced
• 2 medium carrots, peeled and finely diced
• 1 medium zucchini, finely diced
• 2 cloves garlic, minced
• 1 can (28 ounces) crushed San Marzano tomatoes
• 1 tablespoon tomato paste
• 1 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste
• 12 ounces whole grain spaghetti
• Fresh basil leaves for garnish
Step 1:
In a large mixing bowl, combine ground turkey, Parmesan cheese, breadcrumbs, egg, 2 minced garlic cloves, parsley, 1 teaspoon oregano, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Mix well and form into 16-20 meatballs.
Step 2:
Heat olive oil in a large skillet over medium heat. Add meatballs and cook for 8-10 minutes, turning occasionally, until browned on all sides. Remove meatballs and set aside.
Step 3:
In the same skillet, add onion, carrots, and zucchini. Cook for 5-7 minutes until vegetables are softened. Add 2 minced garlic cloves and cook for another minute.
Step 4:
Add crushed tomatoes, tomato paste, basil, 1/2 teaspoon oregano, and red pepper flakes (if using) to the skillet. Simmer for 15 minutes, stirring occasionally.
Step 5:
While the sauce simmers, bring a large pot of salted water to a boil. Cook whole grain spaghetti according to package instructions until al dente, usually 8-10 minutes.
Step 6:
Add meatballs back to the sauce and simmer for an additional 5 minutes. Season with salt and pepper to taste.
Step 7:
Drain the pasta and divide among serving plates. Top with meatballs and sauce, garnish with fresh basil leaves, and serve immediately.
Q: Can I make the meatballs ahead of time?
A: Yes, you can prepare and cook the meatballs up to 24 hours in advance. Store them in the refrigerator and reheat in the sauce when ready to serve.
Q: Is there a way to make this recipe vegetarian?
A: Yes, you can replace the turkey meatballs with plant-based meatballs or sautéed mushrooms for a vegetarian version.
Q: Can I freeze this dish?
A: The meatballs and sauce freeze well for up to 3 months. Freeze them separately from the pasta for best results.
• For a gluten-free option, use gluten-free breadcrumbs and pasta.
• Ground chicken can be substituted for ground turkey if preferred.
• For a vegetarian version, replace the meatballs with plant-based meatballs or sautéed mushrooms.
• San Marzano tomatoes are recommended for their sweet flavor and low acidity, but any good quality canned crushed tomatoes will work.
• Adjust the amount of red pepper flakes to your desired level of spiciness.
• For extra nutrition, consider adding spinach or kale to the sauce.
Divide the spaghetti among plates, top with meatballs and sauce, and garnish with fresh basil leaves. Serve hot.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop, adding a splash of water if needed.
Start boiling water for pasta when you begin simmering the sauce to ensure everything is ready at the same time.
- Don't overmix the meatball mixture to keep them tender.
- Use a cookie scoop or ice cream scoop for uniformly sized meatballs.
- Reserve some pasta cooking water to thin the sauce if needed.
For a lower-carb option, serve over zucchini noodles or spaghetti squash instead of pasta.
Pair with a light-bodied red wine like Chianti or a crisp green salad with vinaigrette dressing.
This dish can be enjoyed year-round, but is especially comforting in fall and winter.
Contains wheat, eggs, and dairy (Parmesan cheese). For gluten-free, use gluten-free breadcrumbs and pasta.
