Meatballs. You know, this is a very versatile food that spans cultures the world over. I think back to my childhood days, and the first thing that pops into my mind is the Indian kofta curry (of which there are MANY types, but Mum's were always made with ground beef) that my mum used to make and served with rice. Then there are Swedish meatballs (something I still haven't tried to make but will eventually get around to), not to mention albondigas (a Mexican meatball soup), and another one of my personal favorites, Chinese-style fish ball soup. (Check out this recipe here for a delicious Malaysian version I grew up eating.) But I think the most iconic meatball dish has got to be the Italian meatballs in marinara served over spaghetti.
While following my new figure-friendly cooking habits, I came across this recipe that uses ground chicken in place of ground beef. I couldn't find ground chicken at the store on the particular day I was shopping, so I went with ground turkey instead. And since I have two young kiddos to cook for, I made the meatballs half the size of what the recipe originally called for. Once you have the meat mixture mixed well, roll out the meatballs, and give them a quick browning on all sides (or as best as you can, since these are soft and tend to flatten as they cook, so you end up with little triangular pyramid-shaped meatballs...lol...)
Meanwhile, you'll have your marinara simmering away in a large pot--note the LARGE pot, as you'll eventually need to add your meatballs to the sauce, something which I neglected to take into consideration at the time and wound up having to switch halfway through. Cook up some spaghetti, whole wheat, and serve with a sprinkle of parsley and grated parmesan cheese. The kids wolfed it down pretty quick, so I guess this worked out well, and it also reheats beautifully. It's a definite "keeper."
I also made some meatloaf this week using lean ground beef, mashed potatoes (3 parts potato to 1 part cauliflower), and steamed veggies on the side. If all works out time-wise, I also have a recipe for Shrimp Creole that I'd like to try, served over a bed of brown rice. I even splurged and bought some white wine to cook with!
Healthy eating needn't break the bank, but usually you do end up paying more for quality ingredients. I've noticed this while making the switch from processed to more whole foods, and the sad truth is that healthier eating just doesn't make it onto those dollar menus.
I think the government and FDA needs to take this into consideration. You want people to be healthier in an effort to lower healthcare costs down the road? How about making healthy food options and ingredients more affordable to the masses?! I know, I know, there are so many factors that go into the equation, but I can dream, can't I?
But anyway, back to the meatballs in marinara. The recipe is simple, the method straightforward. Here's what I did...
Turkey Meatballs in Spicy Marinara
- 1 pound ground turkey
- 1 cup egg substitute
- 1/2 cup rolled oats
- 1 slice whole wheat bread torn into small pieces, moistened in water, and squeezed out
- 1/4 cup chopped fresh parsley (can use flat-leaf Italian)
- 1/4 cup grated parmesan cheese
- freshly ground black pepper
- 2 (28oz) cans diced tomatoes OR 3 (14.5 oz) cans diced tomatoes PLUS 1 (14 oz) can tomato sauce, use "no salt added" varieties if available
- 1 tsp canola oil
- 1 Tbsp minced garlic
- 1 Tbsp chili powder (or to taste)
- red pepper flakes or cayenne pepper (optional)
- 1/2 tsp Italian seasoning
- a few pinches of cinnamon
- 1-1/2 Tbsp agave nectar or some other sweetener
- extra parsley for garnish
1. Combine first 6 ingredients; mix well. Separate into 12 large meatballs (or 24 small ones) and brown on all sides in a large, nonstick skillet sprayed with cooking spray over medium heat. Cook in batches to avoid overcrowding the pan.
2. While meatballs are browning, in a large pot, bring tomatoes to a boil, then reduce heat to medium-low. Let simmer about 10 minutes.
3. In a separate small pan, heat canola oil and cook garlic just long enough to become fragrant but without browning. Add chili powder with enough water to make a paste. Add red pepper or cayenne pepper if using. Cook 1 minute, then transfer to tomatoes. Add Italian seasoning, cinnamon, and agave nectar. Mix well.
4. Transfer browned meatballs to tomato mixture. Allow meatballs to finish cooking in simmering marinara, approximately 10-12 minutes more. Serve over spaghetti and garnish with parsley.
Have a great rest of the week! :)
I also made some meatloaf this week using lean ground beef, mashed potatoes (3 parts potato to 1 part cauliflower), and steamed veggies on the side. If all works out time-wise, I also have a recipe for Shrimp Creole that I'd like to try, served over a bed of brown rice. I even splurged and bought some white wine to cook with!
Healthy eating needn't break the bank, but usually you do end up paying more for quality ingredients. I've noticed this while making the switch from processed to more whole foods, and the sad truth is that healthier eating just doesn't make it onto those dollar menus.
I think the government and FDA needs to take this into consideration. You want people to be healthier in an effort to lower healthcare costs down the road? How about making healthy food options and ingredients more affordable to the masses?! I know, I know, there are so many factors that go into the equation, but I can dream, can't I?
But anyway, back to the meatballs in marinara. The recipe is simple, the method straightforward. Here's what I did...
Turkey Meatballs in Spicy Marinara
- 1 pound ground turkey
- 1 cup egg substitute
- 1/2 cup rolled oats
- 1 slice whole wheat bread torn into small pieces, moistened in water, and squeezed out
- 1/4 cup chopped fresh parsley (can use flat-leaf Italian)
- 1/4 cup grated parmesan cheese
- freshly ground black pepper
- 2 (28oz) cans diced tomatoes OR 3 (14.5 oz) cans diced tomatoes PLUS 1 (14 oz) can tomato sauce, use "no salt added" varieties if available
- 1 tsp canola oil
- 1 Tbsp minced garlic
- 1 Tbsp chili powder (or to taste)
- red pepper flakes or cayenne pepper (optional)
- 1/2 tsp Italian seasoning
- a few pinches of cinnamon
- 1-1/2 Tbsp agave nectar or some other sweetener
- extra parsley for garnish
1. Combine first 6 ingredients; mix well. Separate into 12 large meatballs (or 24 small ones) and brown on all sides in a large, nonstick skillet sprayed with cooking spray over medium heat. Cook in batches to avoid overcrowding the pan.
2. While meatballs are browning, in a large pot, bring tomatoes to a boil, then reduce heat to medium-low. Let simmer about 10 minutes.
3. In a separate small pan, heat canola oil and cook garlic just long enough to become fragrant but without browning. Add chili powder with enough water to make a paste. Add red pepper or cayenne pepper if using. Cook 1 minute, then transfer to tomatoes. Add Italian seasoning, cinnamon, and agave nectar. Mix well.
4. Transfer browned meatballs to tomato mixture. Allow meatballs to finish cooking in simmering marinara, approximately 10-12 minutes more. Serve over spaghetti and garnish with parsley.
Have a great rest of the week! :)
