Turkey Meatball Pasta

• 180 g raw Lean ground turkey (93%) (6.3 oz raw)
• 18 g Dry breadcrumbs (0.6 oz)
• 33 g raw (1 large egg white) Egg white
• 12 g Parmesan, grated (2⅓ tbsp)
• 1 g Garlic powder (⅓ tsp)
• 0.5 g Dried oregano (½ tsp)
• 1.5 g Salt (¼ tsp)
• 0.3 g Black pepper (⅛ tsp)
• 4 g Olive oil (1 tsp)
• 120 g Tomato sauce (4.2 oz)
• 1 liter, for boiling Water (about 4 cups, for boiling)
• 65 g dry Spaghetti (2.3 oz dry)

You'll need: Bowl, Frying pan with a lid, Large saucepan, Colander, Tongs, Fork.

Method

1. Mix and roll the meatballs

   In the bowl, mix the turkey, breadcrumbs, egg white, half the Parmesan, the garlic powder, oregano, half the salt and the pepper with a fork until just combined. Wet your hands and roll it into 6 even balls.

   Mix only until it comes together. Overworked meatballs turn out dense and tough.

2. Brown the meatballs

   Heat the oil in the frying pan over medium heat. Add the meatballs and cook for about 5 minutes, turning every minute or so, until browned on all sides.

   Turn them with two spoons or tongs; a spatula squashes them.

3. Simmer in the sauce

   Pour the tomato sauce around the meatballs, turn the heat to low, cover and simmer for 8–10 minutes, until the meatballs are 74°C (165°F) in the middle.

   A simmer is small lazy bubbles. If it's spitting, turn the heat down.

4. Boil the spaghetti

   Meanwhile, bring the water and the rest of the salt to a boil. Cook the spaghetti for the time on the package, until tender with a slight bite, then drain.

   Stir the spaghetti in the first minute so the strands don't stick together.

5. Toss and serve

   Toss the spaghetti in the pan with the sauce, then pile it onto a plate with the meatballs on top and the rest of the Parmesan over everything.

   Toss the pasta in the sauce rather than spooning sauce on top. Every strand gets coated.

Swaps

• Lean ground turkey → Lean ground beef (90%)Richer flavor, about 40 kcal more. Cook to 71°C (160°F).
• Spaghetti → Zucchini noodles, 200 gAbout 200 kcal fewer. Warm them in the sauce for 2 minutes.