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Turkey Meatballs in Tomato Sauce

Italian

Turkey Meatballs in Tomato Sauce

Tender lean turkey meatballs simmered in a rich garlic-tomato sauce: comfort food that's light and high in protein.

~55 mintotal~307 kcalper serving~35g protein~11g carbs~13g fat

Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.

Ingredients

  • 500g turkey mince
  • 1 egg
  • ¼ cup wholemeal breadcrumbs
  • 1 garlic clove, minced
  • 2 tbsp parsley
  • 400g chopped tomatoes
  • 1 onion, chopped
  • 1 tbsp olive oil
  • 1 tsp oregano
  • Salt & pepper

Cooking Steps

  1. Mix the turkey, egg, breadcrumbs, garlic, parsley and seasoning; roll into balls.

  2. Brown lightly in olive oil, then set aside.

  3. Soften the onion, add the tomatoes and oregano; simmer 10 minutes.

  4. Return the meatballs and simmer 15 minutes until cooked through.

  5. Serve over zoodles, wholegrain pasta or greens.

Optional Enhancements

  • Chicken or lean beef mince
  • Add grated courgette to the mix
  • Stir spinach into the sauce

Plant & Growing Tips

Tomatoes

  • In Italy, sow seeds indoors in late winter, transplanting outdoors after the last frost in spring.
  • Plant in full sun in rich, well-drained soil and provide sturdy stakes or cages for support.
  • Water consistently, especially during fruit set, to prevent blossom end rot and fruit splitting.

Onion

  • Plant onion sets or seeds in early spring in a sunny spot with well-drained, fertile soil.
  • Ensure consistent moisture during the growing season, but reduce watering as bulbs mature.
  • Space plants 4-6 inches apart to allow bulbs to grow to full size.

Garlic

  • Plant individual cloves, pointed end up, 2 inches deep and 4-6 inches apart in autumn for a summer harvest.
  • Choose a sunny location with rich, well-drained soil and keep the area weed-free.
  • Water regularly, especially during dry spells, until the bulbs begin to swell.

Parsley

  • Sow seeds in spring or early autumn in a location with partial shade and consistently moist soil.
  • Parsley can be slow to germinate; soaking seeds overnight before planting can help.
  • It grows well in containers, making it easy to bring indoors during colder months.

Oregano

  • Plant oregano in full sun and well-drained soil; it thrives in Mediterranean-like conditions.
  • It is drought-tolerant once established and can be grown from seed, cuttings, or small plants.
  • Grow in pots to control its spread, as it can be quite vigorous in the garden.

Natural Pest Control

  • Hand-pick tomato hornworms from tomato plants and drop them into soapy water.
  • Spray aphids off parsley and oregano with a strong jet of water or use neem oil for persistent infestations.
  • Use floating row covers over young onion plants to protect them from onion thrips.
  • Plant marigolds near tomatoes and garlic as a companion plant to deter various pests.

Harvest

Tomatoes

  • Pick tomatoes when they are fully colored, firm, and easily detach from the vine.
  • Harvest regularly to encourage more fruit production throughout the season.

Onion

  • Harvest when the onion tops turn yellow and fall over naturally.
  • Loosen the soil around the bulbs and allow them to cure in a warm, dry, well-ventilated area for several weeks before storing.

Garlic

  • Harvest garlic when the bottom third to half of the leaves have turned yellow, but several green leaves remain.
  • Gently loosen the soil and pull up the bulbs, then cure them in a dry, shady, well-ventilated spot for a few weeks.

Parsley

  • Snip outer stems close to the base as needed, allowing inner leaves to continue growing (cut-and-come-again).
  • Harvest before the plant flowers, as the leaves can become bitter afterwards.

Oregano

  • Snip sprigs of oregano as needed, preferably in the morning after the dew has dried.
  • For drying, harvest just before the plant flowers, when the essential oil content is highest.

Storing & Freezing

Fridge 3 days; freezes 3 months.

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