spaghetti sauce and meatballs?
I make home made meatballs with ground turkey, and I add some frozen spinach to add some iron to the meal. Here is my recipie for both the meatballs and home made sauce. I make the sauce from scratch so that there are no hidden sugars.
Meatballs
1/2 lb ground turkey
1/2 small onion
1 clove minced garlic
1/4 tsp dried parsley
" dried basil
1/2 cup chopped mushrooms
1/4 cup thawed and drained spinach
salt and pepper
Saute the onions, mushrooms, and garlic together in a small amount of olive oil. Once the onions and mushrooms are soft, add the spinach and cook for about 1 min more. Remove from heat and cool
In a bowl add 1/2 lb ground turkey and cooled onion mixture along with the parsley and basil, mix to combine. Form small balls and lay aside.
At this point you can do a few things with the meatballs. You can put them on a cookie sheet and bake them in the oven at 350 for about 20 min. Or you can cook them in a skillet. However you can also add them to sauce and let the sauce cook them. This takes a considerable amount of time, so I usually opt for the oven bake meathod.
Spaghetti Sauce
1-2 16oz cans of tomato sauce
1 8oz can diced tomatoes
2 cloves minced garlic
1 lg onion diced
1 cup mushrooms diced
1 red, yellow or orange pepper diced
1 cup thawed spinach
1/4 tsp dried parsley, oragano, basil or 2TBSP fresh of each
salt and pepper
in bottom of stock pot add a small amount of olive oil then add onions, pepper, and mushrooms. Add a pinch of salt and garlic, saute all the veggies until translucent. Add spinach and spices as well as the sauce and diced tomatoes.
Bring to a boil and then reduce the heat to low. Alow the entire pot to simmer for about ten minutes but the longer the simmer the better it will taste. If sauce is too thick you can add 1/4 cup water at a time to thin out. If it gets too thin, you can add tomato paste a TBSP at a time until thickened.
Like I said earlier, I add the spinach to add iron and folate to the sauce, it has no added taste effect that I can tell.
enjoy
on 4/28/09 2:12 pm - New Iberia, LA
Once you're done with that, you can add it to your sauce.
Turkey Meatballs:
2 slices bread either torn or ground up
1/4 to 1/3 cup FF milk
Soak the bread in the milk. Use any type of bread you like. The key to to soften it with the milk.
1 1/2 lbs Lean Ground Turkey (I like Foster Farm from Costco)
2 tablespoons chopped Cilantro or Parsley (I think Cilantro is milder, but it's a personal choice.)
1 egg
1 tsp garlic powder
1 tsp onion powder
1 tsp Italian Herb Blend (optional)
Salt & Pepper to taste
Mix together with the bread/milk mixture. The mixture will be soft, but don't worry, you don't want dry meatballs.
Line a sheet pan with foil. I use a square grid baking rack on top, but you can back directly on the foil. Spray with vegatable spray. Using a "cookie" scoop, scoop out your meatballs. I don't roll mine, I just scoop and drop on the tray. I do scrape off the bottom of the scoop to level so I don't have ragged edges.
Preheat oven to 400 degrees. Bake your meatballs 20 to 25 minutes for 1 inch size. 35 or so minutes for 2 inch size.
Once their done, the possibilites are endless. I cheat and use Prego sauce (the sugar doesn't bother me.) Or I make my own sauce by combining crushed tomatos, tomato sauce and tomato paste with finely chopped onions and garlic that were sauted in olive oil, Crushed Red Pepper flakes, Italian Herb Blend and 1 tbls sugar (I like Brown Sugar). You can add any other veggies you want.
Other Options for the meatballs. Try adding one or more of the following:
1 cup finely chopped Spinach
1 cup finely shredded Carrots
Chopped Mushrooms
Finely Chopped Apples (no peel)
Finely Chopped Red Bell Pepper
We use them for sandwiches, with Mr. Yoshida's Oriental Sauce with Rice, or just eat them plain.
Portioning is very important. I have several sizes of metal scoops. One is cookie size and the other is more for filling cupcake tins. Probably 1 & 2 ounces. This helps you keep track of what you are eathing.
One more note, if the meatballs turn out dry (and this will happen if you use dry bread crumbs and skip the milk), simmer the meatballs in the sauce for 15 minutes, it will help plump them up.
Enjoy!
I make a meatball casserole. LOVE IT!
The recipe is something like this:
Frozen Turkey Meatballs
1 large can stewed tomatos (drain the can to remove excess liquid)
1 tbsp basil pesto (Barilla)
2-3 tbsp olive oil
1/4 cup red wine (if you like)
garlic powder, salt, pepper to taste
1 Green pepper chopped
1 small onion chopped
Mozz cheese
Pre heat oven to 375
combine all ingredients except cheese and simmer until the meatballs are warm thru and peppers and onion are tender.
Pour into baking dish and cover with mozzarella cheese. Bake until cheese is browned 20 min or so.
**sorry, the measurements are guesstimates, I made up the recipe.
I like to serve with a salad.