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ZUCCHINI SPAGHETTI WITH MEATBALLS

Zucchini noodles, or “zoodles,” have been exploding in popularity. Zoodles with meatballs is filling and comforting, like a normal bowl of spaghetti, but it’s particularly brilliant for all the family as you are upping your veg intake without compromising on flavor or texture. Zoodles are also great with pesto and other classic pasta sauces.

SERVES 4

4 large zucchini, trimmed

Olive oil

Grated Parmesan cheese, to serve (optional)

 

FOR THE MEATBALLS

1 pound lean ground turkey

1 small onion, peeled and very finely chopped

2 garlic cloves, peeled and very finely chopped

2 teaspoons Worcestershire sauce

1 egg, beaten

Sea salt and freshly ground black pepper

 

FOR THE TOMATO SAUCE

Olive oil

1 onion, peeled and diced

2 garlic cloves, peeled and crushed

1 tablespoon tomato purée

1(28-ounce) can chopped tomatoes

1/2 teaspoon dried oregano

1/2 teaspoon balsamic vinegar

Sea salt and freshly ground black pepper

 

DIRECTIONS

1. Using a spiralizer, julienne peeler, or mandoline, turn the 4 zucchini into spaghetti. Set aside until ready to cook.

2. Put the ground turkey into a mixing bowl with the chopped onion, garlic, Worcestershire sauce, beaten egg, and a good pinch of salt and pepper. Mix everything together until thoroughly combined.

3. With wet hands, roll the mixture into 20 meatballs and put them onto a plate. Cover with plastic wrap and chill in the fridge for 30 minutes.

4. Meanwhile, make the tomato sauce. Place a large skillet over medium heat and add a dash of olive oil. Once hot, add the onion and sauté for 5 to 6 minutes, until softened, then add the garlic and cook for another minute.

5. Stir in the tomato purée and continue to cook for 2 minutes, then add the chopped tomatoes, oregano, balsamic vinegar, and a good pinch of salt and pepper. Stir everything together and leave to simmer for 10 minutes, or until slightly thickened.

6. To cook the meatballs, place a skillet over medium heat and add a dash of oil. Once hot, brown the meatballs in batches, turning frequently so they color on all sides. Transfer to the pan with the tomato sauce to cook for an additional 10 minutes, or until cooked through, turning from time to time. (If the sauce becomes too thick, add about 14 cup of water.)

7. Add an extra teaspoon of oil to the pan the meatballs were browned in and gently sauté the zucchini spaghetti over medium heat, tossing occasionally, for 3 to 5 minutes, until tender but  not soft.

8. Divide the zucchini spaghetti among serving bowls and top with the meatballs. Sprinkle with Parmesan, if using.

 

*FOR ACTIVE DAYS

Serve the meatballs with whole-wheat pasta instead of zoodles if you are gearing up for a big day of exercise.

 

PER SERVING

CALORIES 291

FAT (g) 7.0

SATURATED FAT (g) 1.0

CARBS (g) 16.0

SUGAR (g) 14.0

FIBER (g) 5.0

PROTEIN (g) 39.0

SODIUM (g) 0.49