Juicy Turkey Meatballs in Homemade Marinara

These turkey meatballs are tender, juicy, and packed with flavor. Simmered in a rich, homemade marinara sauce, they make a perfect meal for family dinners or meal prep. High in protein and low in fat, this dish is a healthier alternative to traditional beef meatballs without sacrificing taste.

Ingredients List

For the Meatballs:

• 1 lb ground turkey (preferably 93% lean)
• 1/2 cup breadcrumbs (plain or seasoned)
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 garlic cloves, minced
• 2 tbsp fresh parsley, chopped (or 1 tsp dried)
• 1 tsp onion powder
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper

For the Marinara Sauce:

• 2 tbsp olive oil
• 1 small onion, finely chopped
• 3 garlic cloves, minced
• 1 can (28 oz) crushed tomatoes
• 1 tsp dried basil (or 1 tbsp fresh, chopped)
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes (optional, for spice)
• Salt and pepper to taste

Preparation Instructions

1. Prepare the Meatball Mixture:
   In a large mixing bowl, combine the ground turkey, breadcrumbs, Parmesan, egg, minced garlic, parsley, onion powder, Italian seasoning, salt, and black pepper. Mix gently until just combined; avoid over-mixing to keep the meatballs tender.
2. Shape the Meatballs:
   Using a spoon or a small ice cream scoop, form the mixture into golf ball-sized meatballs. Place them on a plate or tray.

Cooking Instructions

1. Brown the Meatballs:
   Heat a large skillet over medium heat and add 1-2 tablespoons of olive oil. Sear the meatballs in batches, cooking each side for about 2 minutes until browned. Transfer to a plate.
2. Make the Marinara Sauce:
   In the same skillet, heat 2 tablespoons of olive oil over medium heat. Sauté the chopped onion until softened, about 5 minutes. Add the garlic and cook for 1 minute until fragrant. Stir in the crushed tomatoes, basil, oregano, and red pepper flakes. Season with salt and pepper to taste.
3. Simmer the Meatballs:
   Gently place the browned meatballs into the marinara sauce. Cover and let simmer on low heat for 20-25 minutes, turning the meatballs occasionally to coat them in the sauce.

Final Presentation/Serving Suggestions

Serve the turkey meatballs hot, topped with fresh basil or parsley. Pair them with spaghetti, zucchini noodles, or serve alongside crusty bread for dipping in the sauce. Add extra Parmesan for a cheesy finish.

Nutritional Benefits

• Per Serving (4 meatballs with sauce):
  • Calories: ~250
  • Protein: 28g
  • Carbs: 10g
  • Fat: 10g
• Rich in lean protein and low in saturated fats. Contains heart-healthy olive oil and nutrient-packed tomatoes.

Grocery List

Produce:

• Garlic (5 cloves)
• Small onion (1)
• Fresh parsley (1 bunch, optional)
• Fresh basil (optional)

Pantry:

• Ground turkey (1 lb, 93% lean)
• Breadcrumbs (1/2 cup)
• Parmesan cheese (1/4 cup)
• Olive oil (4 tbsp)
• Crushed tomatoes (28 oz can)
• Dried basil, oregano, Italian seasoning, onion powder, red pepper flakes

Refrigerated:

• Egg (1)

Cooking Tips and Variations

• For Extra Juiciness: Add 1-2 tablespoons of milk to the meatball mixture.
• Gluten-Free Option: Use gluten-free breadcrumbs.
• Dairy-Free Version: Skip the Parmesan or use a vegan alternative.
• Batch Cooking: Freeze cooked meatballs and sauce for up to 3 months. Reheat directly in the sauce.