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