- Calories: 411
- Protein: 49 g
- Total Fat: 10.5 g
- Unsaturated Fat: 6 g
- Saturated Fat: 4.5
- Cholesterol: 140 mg
- Total Carbohydrate: 31 g
- Dietary Fiber: 7 g
- Total Sugar: 17 g
- Natural Sugar: 17 g
- Added Sugar: 0 g
- Sodium: 900 g
Using zucchini “noodles” instead of traditional pasta helps drive down calories and carbs while simultaneously beefing up the fiber and nutrients. Preparing flavorful meatballs with lean ground turkey and heart-healthy oats makes this dish a surprisingly guilt-free comfort food. Bonus: Because this recipe makes a nice big batch of meatballs, you’ll have plenty left over for future lunches and dinners. You make 34 meatballs but use only 16!
- Prep time
- Total Time
1 medium onion, finely chopped
1 medium carrot, peeled and finely chopped or grated
2 cloves garlic, minced, or ½ teaspoon garlic powder
¾ cup grated Parmesan cheese
1 tablespoon dried Italian herb blend or 2 teaspoons dried basil plus 2 teaspoons dried oregano
¾ teaspoon Kosher salt or coarse sea salt
¼ teaspoon ground black pepper
¼ teaspoon red pepper flakes
1¼ pounds ground turkey (at least 90 percent lean)
1 egg, lightly beaten
¼ cup old-fashioned or quick-cooking rolled oats
One 24-ounce jar marinara sauce, store-bought or homemade
8 large zucchini
½ teaspoon garlic powder
Onion powder to taste
Salt and pepper to taste
To make the meatballs, combine the onion, carrot, garlic, Parmesan cheese, Italian herb blend, salt, pepper and red pepper flakes in a large mixing bowl.
Add the ground turkey, egg and oats. Mix until the ingredients are well combined.
Shape the meat mixture into about 34 meatballs, about 1½ inches in diameter and carefully place them one at a time into a large pot with the marinara sauce. Do not stir; stirring will cause the meatballs to break apart. Do not worry if some of the meatballs are not completely submerged in the sauce. Cover the pot and simmer on medium-low heat for 20 minutes.
Remove the lid and gently stir the meatballs to thoroughly coat them with the sauce. Continue to simmer, uncovered, for an additional 20 minutes.
To make the zucchini linguine, while the meatballs are cooking, cut off the ends of the zucchini and julienne using a spiral slicer to create noodle strands. (You can peel the zucchini or leave the skin intact.) If you don’t have a spiral slicer, use a vegetable peeler or knife. Wrap noodle strands in a few layers of paper towels and squeeze to remove some of the moisture.
Liberally coat a large skillet with nonstick oil spray and warm mover medium heat. Add the zucchini linguine, garlic powder and onion powder, and sauté for 2 minutes. Season with salt and pepper. Drain the liquid and divide among 4 plates. Top each plate with 4 meatballs and the sauce.
A serving is 2 cups linguine with 4 meatballs