Turkey Meatballs With Parsley, Onions, Parmesan Cheese & Spaghetti Sauce

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You can make your own healthy turkey meatballs with parsley, onions, Parmesan cheese and spaghetti sauce right in your own kitchen. Make turkey meatballs with spaghetti sauce, Parmesan cheese, parsley and onions with help from a registered dietitian and certified diabetes educator in this free video clip.

Part of the Video Series: Healthy Meals
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Video Transcript

I'm Laura Cipullo, registered dietitian, certified diabetes educator. Today, we're making healthy turkey meatballs with whole wheat spaghetti. And we're going to show you how to do this in an easy and quick way. First, we have one pound of turkey breast meat, it should be the white meat, not the dark meat. We have one cup of bread crumbs, you can have them flavored with Italian seasonings, or plain. You need two tablespoons of grated Parmesan cheese, you need two tablespoons of oregano, one tablespoon of basil, you need to have one tablespoon of a mixed Italian seasoning. That's all in this one, right here. You need to have two eggs, beaten, one-half cup of white onion, chopped, and one tablespoon of fresh parsley. One garlic clove and you need one to two jars of tomato sauce, depending on how saucy your family likes your Italian meals. You'll also need to have one pound of whole wheat pasta. You want to be using a whole wheat pasta, as this is higher in fiber and it'll have less effect on your blood glucose. And therefore, this is making this meal a healthier meal. Don't forget to use your Egg-Land's Best Eggs. These eggs are higher in nutrition,being higher in vitamin D, vitamin E and omega-three fatty acids, and they're lower in saturated fat by about 25 percent. To make your heart healthy turkey meatballs, you want to take your one pound turkey meat and put it in a large mixing bowl. You're going to add your bread crumbs and your Parmesan cheese, you're going to add of your seasonings together at one time. We have the oregano, basil and one tablespoon of Italian seasonings. Again, any kind of Italian seasonings are fine. And then, you're going to add your fresh parsley, your one-half cup of white onion, chopped and some garlic and then, your two eggs, beaten. And you're going to mix these together and make your turkey meatballs. You'll make about one dozen meatballs and then, we're going to cook them on the stove top. Don't be afraid to make your hands dirty when making meatballs, the best way is actually to get your hands in the bowl and mix all the ingredients together, just like your grandmother did. Just be sure to wash your hands after, and before. So, you want to form about 12 meatballs, this size here. And then, you're going to put them in a saute pan, so that we can sear them to keep the flavor in. And then, we'll go ahead and cook them in the sauce. Take a medium saute pan and add olive oil or canola oil, add one to two tablespoons. Today, I'm using olive oil, just for the flavor. But if you're using olive oil, be sure to use a low heat. Now, you want to press garlic. I like this handy garlic press, because you don't actually have to peel the garlic clove. And again, we're just doing this for a little bit of flavor , I'm a big fan of garlic. So, it's actually, I'm adding two cloves of garlic here, so it's a lot of flavor. And this is to brown your meatballs. So, you've made your meatballs and again, it's personal preference on the size. I like mine about one inch in diameter. And then, you're going to put them in the heated olive oil and brown them, so that you can sear the flavor in. After you brown the meatballs, you're going to place them in the tomato sauce and cook them for 30 to 45 minutes on a medium heat. You can make your own tomato sauce, but you don't have to. There are now brands that you can buy, no added sugar and with an olive oil base tomato sauce. So, just read the ingredients and make sure that it's tomatoes, and olive oil, maybe a little bit of salt, maybe a little bit of something else. But that's it, you don't need anything in addition to olive oil and tomatoes. While your meatballs are cooking in the tomato sauce, you can boil the water for the whole wheat pasta. Just follow the directions on your pasta packet. When the meatballs are cooked thoroughly, after about 30 to 45 minutes, you can double check and make sure they're done. Just cut the meatball open and make sure it's no longer pink. Then, add it to a bowl of pasta, whole wheat pasta and add two to three meatballs. And there you have your turkey meatball dinner. I'm Laura Cipullo, registered dietitian, certified diabetes educator. Today, we made turkey meatballs with whole wheat linguine. For more information on healthy living and eating, please check us out on Facebook at Laura Cipullo Whole Nutrition Services.


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