Turkey Meatballs with Tomato Lentil Pasta

  • Time: 30 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-recovery

INGREDIENTS:

  • Ground turkey, 90%+ lean, uncooked - 225 grams or 8 ounces
  • Yellow onion, very finely chopped - 2 tbsp (20 grams)
  • Parsley, fresh leaves, chopped - 1 tbsp (2 grams)(can replace with 1/4 tsp dried parsley)
  • Egg white - 1 large (33 grams)
  • Panko bread crumbs - 3 tbsp (11 grams)
  • Garlic powder - 1/4 tsp
  • Oregano, dried leaves - 1/4 tsp
  • Sea salt - 1/4 tsp
  • Black pepper, freshly ground - 1/4 tsp
  • Olive oil - 1/2 tbsp (7 grams)

INGREDIENTS FOR PASTA:

  • Red lentil pasta, uncooked - 45 grams or 1.5 ounces (you can buy it here)
  • Olive oil - 1 tsp (4 grams)
  • Garlic clove - 1 medium (4 grams or 1 tsp minced)
  • Crushed tomatoes - 3/4 cup (182 grams)
  • Sea salt - 1/4 tsp
  • Basil, dried leaves - 1/2 tsp

INSTRUCTIONS:

  1. Cook the lentil pasta according to instructions on the package. Do not use any oil or salt to cook it.
  2. Finely chop the yellow onion and parsley. Mix them in a large bowl together with all other meatball ingredients except the olive oil. Use your hands to form 15 mini meatballs. If you get less then 15 then they are too big and cooking time could be affected.
  3. Place a large pan over medium heat. Once hot, add the olive oil and the meatballs. If you can’t fit them all at the same time them split into 2 rounds and divide the olive oil accordingly. Cook evenly on all sides for a total of 13 to 15 minutes. Make sure they are fully cooked on the inside (you can open one to check if necessary). Transfer to a clear plate when done.
  4. For the tomato sauce: In the same pan, reduce the heat to low. Add the olive oil and minced garlic. Cook for about 1 minute or until it turns golden, then add the crushed tomatoes, sea salt, and basil. Stir and add the meatballs back to the pan. Mix gently, turn off the heat, and let stand for about a minute.
  5. Serve with lentil pasta and enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for 3-4 days. You can replace the fresh parsley with dried 1/4 tsp dried parsley if desired. If you have an induction stove make sure to wait for the pan to get to a low temperature when making the sauce, otherwise the garlic might burn if it’s too hot.

NUTRITION FACTS per serving:

  • Calories 240
  • Protein 20 grams
  • Carbs 18 grams
  • Fat 11 grams
  • Fiber 3 grams
  • Sugar 4 grams
  • Iron 16% DV
  • Calcium 5% DV
  • Sodium 25% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Lentil pasta is a great alternative for patients who are intolerant to wheat pasta. It even contains about 50% more protein and almost twice the amount of iron, making it a great pasta choice overall.

Tags: dairy-free, soy-free, gluten-free, high-protein, gastric sleeve, vsg, bariatric, diet, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.