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High Protein Turkey Meatballs

High Protein Turkey Meatballs

Ingredients

For the Turkey Meatballs:

  • 1 kg turkey mince
  • 2 raw eggs
  • Handful of chopped continental parsley
  • 1 brown onion, diced
  • 1 tbsp onion powder
  • 1 tbsp salt
  • Pepper to taste
  • 20g parmesan cheese

For the Garlic Confit

  • 7 garlic cloves
  • 6 tbsp olive oil

For the Risoni:

  • 1 pack risoni
  • 4 litres water

For the Tomato Cream Sauce:

  • 250 ml light cream
  • 1L tomato puree
  • 1 brown onion, diced
  • 2 tbsp minced garlic
  • Salt and pepper, to taste
  • A dash of onion powder
  • Dried oregano, to taste
  • 1 can (400 g) diced tomatoes
  • A handful of chopped parsley
  • A sprinkle of parmesan cheese

Optional

  • Fresh basil, for garnish
  • Extra parmesan cheese, for garnish

 

Method

1. Prepare the Garlic Confit:

  • Place the 7 garlic cloves and 6 tbsp olive oil in a small saucepan.
  • Warm gently over low heat until the garlic is soft and infused into the oil.
  • Once done, reserve 1 tbsp of the infused oil to add into meatball mix.

2. Make the Turkey Meatballs:

  • In a large bowl, combine the turkey mince, 2 eggs, chopped parsley, diced brown onion, 1 tbsp onion powder, salt, pepper, grated parmesan cheese, and 1 tbsp garlic confit oil.
  • With gloves on, mix the ingredients thoroughly.
  • Form the mixture into balls (approx. 20 meatballs).
  • Preheat your oven to 200°C.
  • Place the meatballs on a baking tray and bake for 12-15 minutes or until cooked through and lightly browned.

3. Cook the Risoni:

  • Bring 4 litres of water to a boil in a large pot.
  • Add the risoni and cook for 8-10 minutes until al dente.
  • Drain and set aside.

4. Prepare the Tomato Cream Sauce:

  • In a large pot, combine 250 ml light cream, 1L of tomato puree, the diced brown onion, 2 tbsp minced garlic, salt, pepper, a dash of onion powder, and dried oregano.
  • Stir in the can of diced tomatoes, chopped parsley, and a sprinkle of parmesan cheese.
  • Allow the sauce to simmer over medium-low heat, stirring occasionally, until it thickens slightly and the flavors meld.

5. Plate and Garnish:

  • Arrange a serving of risoni on each plate.
  • Top with 3 turkey meatballs.
  • Spoon over the tomato cream sauce generously.
  • Garnish with fresh basil leaves and additional grated parmesan cheese.

Nutritional Breakdown

A serving of risoni with 3 meatballs and creamy tomato sauce is estimated to provide approximately:

  • 44 g Protein
  • 17 g Fat
  • 51 g Carbohydrates