Turkey meatballs bound with a little egg, simmered in tomato sauce and served over wholewheat pasta with parmesan. Twenty-five minutes.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw. Pasta is measured cooked; 180 g cooked is about 80 g dry.
- Ready in25 minutes
- Prep8 min
- Cook17 min
- Serves1
Ingredients
- 140 g turkey breast (cooked weight)
- 200 g tomato pasta sauce
- 170 g wholewheat pasta (cooked weight)
- 12 g parmesan, grated
- 25 g eggs
- 6 g olive oil
Method
- Mince the turkey if it is not already minced. Mix it with the beaten egg, salt, pepper and a pinch of dried herbs, and roll into eight small meatballs.
- Heat the olive oil in a pan over medium-high heat and brown the meatballs for five minutes, turning.
- Pour in the pasta sauce, cover, and simmer for ten minutes until the meatballs reach 74 C inside.
- Serve over the cooked pasta with the parmesan grated over.
What this plate gives you
Sixty-one grams of protein is the most of any dinner in the library and more than the 56 g a day the RDA gives a 70 kg adult: about 41 g from the turkey breast, the rest from the pasta, egg and parmesan. At 715 calories it is 36 percent of a 2,000-calorie day, with 20 g of fat. The turkey is measured cooked; mince about 175 g raw or buy it minced, and the meatballs are done at 74 C, about twelve minutes simmering in the sauce.
Swaps
- Half the pasta: 130 calories fewer.
- Chicken mince: the same numbers.
- Oregano, garlic and chilli in the meatballs: no change to the numbers.
Keeping it
Meatballs in their sauce keep four days in the fridge and freeze for three months. Cook the pasta fresh.
