High protein turkey meatballs with rich red sauce and gluten-free pasta
high protein gluten free
Spaghetti and meatballs is a staple meal at my house. I have two boys, one is a teen and my youngest, who is 9yo, was diagnosed with autism spectrum disorder (ASD) just before the age of two. My youngest son taught me so much about how sensory can impact our food choices. At one time he attended food therapy in our attempt to get more nourishment in his diet.
I share this because recently he agreed to try this spaghetti and red sauce. He loved it! He calls it the “magic red sauce” and now we have this meal almost every week. What my family doesn’t know if that I sneak veggies into this dish. This recipe delivers protein-rich Turkey Meatballs with a bright red sauce and gluten-free pasta- because the pasta is made from beans.
Why you’ll love this recipe…
This is a simple recipe that is perfect for a weeknight dinner. I’m using a premade sugar free red sauce and chickpea pasta to make this a quick meal. On the days where I have more time I will make the red sauce from scratch. If you prefer the from scratch method, it is super simple.
Purchase cherry tomatoes, enough for the amount of sauce you need to make, roughly 2-3lbs. Wash and dry the tomatoes then add them to a mixing bowl. Drizzle olive oil, salt, pepper, chopped garlic, and chopped fresh basil over the tomatoes and mix thoroughly. Roast on a nonstick sheet pan for 30 minutes on 450°F. Allow to cool slightly, then add to a blender or food processor and blend until smooth.
This recipe calls for gluten free breadcrumbs. There are times where I do not have any and have made these meatballs without them, which works just fine. You’ll mix the turkey together and form into small balls. Place them in a heated nonstick skillet allowing them to brown before turning. I do find that using lower fat ground turkey makes it easier for the meatballs to stay together if I don’t have a binding agent like the breadcrumbs. I’d suggest 93% lean ground turkey in this case.
Why this recipe benefits your PCOS…
Blood Sugar Support
Turkey meatballs and red sauce with gluten- free spaghetti is great recipe to help you balance your blood sugar. This recipe suggest using chickpea pasta. It has a very similar texture to traditional spaghetti, but is low-glycemic and packed with fiber which can help improve insulin resistance. I keep this pasta stocked in my pantry with an entire shelf dedicated to it. The protein helps support appetite and keeps you full longer- so you’re not as likely to over consume calories throughout the day or have sweet cravings.
Heart Health
PCOS is associated with increased cardiovascular risk and imbalances with lipids- such as cholesterol. Tomatoes contain lycopene which can help to lower your “bad” cholesterol and blood pressure. This can be a big help with keeping your heart healthy. Another benefit is the use of ground turkey instead of beef. Turkey is lower in saturated fat. Saturated fats tend to raise our “bad” cholesterol leading to negative impacts on heart health. Lowering saturated fats in your diet can help you reduce the associated cardiovascular risks.
To learn more about PCOS, check out this blog post Understanding PCOS
Turkey Meatballs & Red Sauce with Gluten-free Spaghetti
Ingredients
- 1 pound ground turkey
- 1/4 cup gluten-free breadcrumbs
- 1/4 cup grated Parmesan cheese optional
- 1/4 cup finely chopped fresh parsley
- 1/4 cup finely chopped onion
- 1 clove garlic minced
- 1 large egg
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 1 jar 24 ounces gluten-free marinara sauce
- 8 ounces Banza chickpea pasta or any other gluten-free pasta
- Optional garnish: Fresh basil leaves grated Parmesan cheese
Instructions
- In a large bowl, combine the ground turkey, gluten-free breadcrumbs, grated Parmesan cheese (if using), chopped parsley, chopped onion, minced garlic, egg, dried oregano, dried basil, salt, and black pepper. Mix well until all the ingredients are evenly incorporated.
- Shape the mixture into small meatballs, about 1 inch in diameter.
- Heat the olive oil in a large skillet over medium heat. Add the turkey meatballs and cook for about 8-10 minutes, turning occasionally, until browned on all sides and cooked through.
- While the meatballs are cooking, bring a pot of salted water to a boil. Cook the Banza chickpea pasta according to the package instructions until al dente. Drain the pasta and set aside.
- In a separate saucepan, heat the gluten-free marinara sauce over medium heat until heated through.
- Add the cooked turkey meatballs to the marinara sauce and simmer for a few minutes to allow the flavors to meld together.
- Divide the cooked Banza pasta among serving plates. Top with the turkey meatballs and marinara sauce.
- Optional: Garnish with fresh basil leaves and grated Parmesan cheese for added flavor.
Nutrition
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