Monday, February 6, 2017

Recipe Corner: Zoodles with Meatballs

"Zoodles" (Zucchini Noodles) with Turkey Meatballs
  Makes 5 servings

  1 lb ground turkey - 93% lean
  1/3 cup 100% whole wheat panko bread crumbs
  1 large egg
  1 clove garlic, minced
  1/4 tsp salt free seasoning such as Mrs. Dash Italian Medley
  1 1/2 cup 100% natural, no salt added tomato sauce
  4 large zucchinis (~8 cups zoodles)
  1/2 tbsp olive oil
  1/4 cup parmesan cheese, grated

  1.   Preheat oven to 350° F
  2.   Lightly grease baking sheet
  3.   Combine ground turkey meat, bread crumbs, egg, garlic and seasoning and create evenly      sized meatballs (about 10 meatballs)
  4.   Place meatballs on baking sheet and bake in oven for 20 minutes
  5.   Use a "Veggetti", a spiralizer, or a julienne peeler to create zoodles while meatballs are in the   oven
  6.   Place skillet over medium-high heat, add olive oil and then, once the skillet is hot, add    zucchini. Toss zoodles lightly with tongs and cook for 5-7 minutes, until zoodles are tender.
  7.   Heat tomato sauce in a saucepan over low heat for 5-10 minutes
  8.   Separate zucchini into 5 servings and top each serving with meatballs, tomato sauce and a    sprinkling of parmesan cheese
  9. Enjoy! 

 Nutrition Information for 
 2 turkey meatballs, 1 1/2 cups Zoodles, 1/3 cup sauce:
  276 calories, 10.5 g fat, .5 g saturated fat, 3.5 g monounsaturated fat, 2 g polyunsaturated fat, 
  25 g protein, 22 g carbohydrate, 4.5 g fiber, 105 mg cholesterol, 243 mg sodium 

This post was written by Briana Adler MS RD CDN,  member of the Academy of Nutrition and Dietetics and the Greater New York Dietetic Association.