Turkey Meatballs Marinara
823
Calories
82g
Protein
76g
Carbs
22g
Fat
Tender turkey meatballs simmered in marinara over brown-rice pasta. Cozy and protein-rich.
Kcal 823 · Protein 82 g · Carbs 76 g · $ 4.00 per serving
Protein 82g · Carbs 76g · Fat 22g
14 min
Prep
22 min
Cook
$ 4
Per Plate
823
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 1/2 lb ground turkey
- 1 egg
- 1.5 cups marinara
- 1.5 cups cooked brown rice pasta
- 1 tsp dried basil
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1.5 cups cooked broccoli (from about 2 cups raw florets)
- 1 lb ground turkey
- 2 egg
- 3 cups marinara
- 3 cups cooked brown rice pasta
- 2 tsp dried basil
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 3 cups cooked broccoli (from about 4 cups raw florets)
- 2 lb ground turkey
- 4 egg
- 6 cups marinara
- 6 cups cooked brown rice pasta
- 4 tsp dried basil
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 6 cups cooked broccoli (from about 8 cups raw florets)
- 3 lb ground turkey
- 6 egg
- 9 cups marinara
- 9 cups cooked brown rice pasta
- 6 tsp dried basil
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 9 cups cooked broccoli (from about 12 cups raw florets)
- 4 lb ground turkey
- 8 egg
- 12 cups marinara
- 12 cups cooked brown rice pasta
- 8 tsp dried basil
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 12 cups cooked broccoli (from about 16 cups raw florets)
Before You Start
Mix and roll the meatballs, cut the broccoli into florets, rinse the spinach, warm the marinara, and set a pan on medium.
How To Make It
- Mix the ground turkey with the egg and dried basil, then roll into small meatballs about the size of a golf ball.
- Warm a splash of oil in a pan over medium, add the meatballs, and brown, turning, 5 to 6 minutes, until deep golden on all sides, then spoon off any fat so the sauce does not go greasy.
- Pour in the marinara, cover, and simmer 12 to 15 minutes, until the meatballs reach 165°F in the center with no pink inside.
- While they simmer, steam or saute the broccoli, 5 to 6 minutes, until bright green and fork tender.
- Stir the spinach into the sauce and cook, 1 to 2 minutes, until it wilts.
- Serve the meatballs, sauce, and broccoli over the cooked rice pasta.
Fix It: If the meatballs fall apart in the sauce, they needed to firm up first; brown them fully before adding liquid so they hold their shape.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories823
- Protein82g
- Carbs76g
- Fat22g
- Fiber12g
- Sodium278mg
Bonus Benefits
- A Healthy Weight
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Turkey: lean protein, reported to keep you full without the heavy fat.
Eggs: complete protein and choline, reported to keep you full and sharp.
Turkey: lean protein, reported to keep you full without the heavy fat.
Eggs: complete protein and choline, reported to keep you full and sharp.
Tools For This Recipe
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