Gut-Friendly Turkey Meatballs with Zoodles

Gut-Friendly Turkey Meatballs with Zoodles

This updated version of turkey meatballs is a low-carb, nutrient-dense meal that supports digestion, reduces tummy fat, and tastes fantastic.

Gut-Friendly Turkey Meatballs with Zoodles

(Serves 4)


Ingredients
For the Meatballs:
•    400g lean turkey mince  
•    1/2 cup (50g) cooked quinoa  
•    1 small onion, finely grated 
•    2 garlic cloves, minced  
•    1 tsp dried oregano  
•    1/2 tsp smoked paprika 
•    Salt and pepper to taste
•    1 tbsp olive oil (for cooking)
For the Sauce:
•    1 tbsp olive oil  
•    1 medium onion, finely diced 
•    3 garlic cloves, minced  
•    1 can (400g) chopped tomatoes  
•    2 tbsp tomato paste  
•    1 tsp dried basil n)
•    1/2 tsp chilli flakes (optional, boosts metabolism)
•    Salt and pepper to taste
For the Zoodles:
•    3 medium zucchini (~450g), spiralized 
For Garnish:
•    2 tbsp Parmesan cheese, grated (optional, adds calcium and flavour)
•    Fresh basil leaves  

Method

  1. In a large bowl, combine turkey mince, cooked quinoa, grated onion, garlic, oregano, smoked paprika, salt, and pepper. Mix well and shape into 16 small meatballs.
  2. Heat olive oil in a skillet over medium heat and brown the meatballs on all sides. Remove and set aside.
  3. In the same skillet, heat olive oil and sauté the onion and garlic until softened.
  4. Add chopped tomatoes, tomato paste, basil, and chilli flakes. Simmer for 10 minutes, stirring occasionally. Season with salt and pepper.
  5. Return the meatballs to the skillet and simmer in the sauce for 10 minutes, ensuring they are cooked through.
     
  6.  Heat a non-stick skillet over medium heat. Add the spiralized zucchini and sauté for 2-3 minutes until just tender. Avoid overcooking to prevent sogginess.
  7. Serve the meatballs and sauce over the cooked zoodles. Garnish with Parmesan cheese and fresh basil leaves, if desired.

 Benefits

 
For Tummy Fat Reduction:
1.    Low-Carb Alternative: Zoodles reduce the carbohydrate content significantly while providing essential nutrients.
2.    Lean Protein: Turkey mince supports muscle repair and boosts metabolism.
3.    Healthy Fats: Olive oil helps regulate hormones and promote satiety.
For Gut Health:
1.    Prebiotic Ingredients: Onion, garlic, and quinoa feed beneficial gut bacteria.
2.    Fibre-Rich Ingredients: Zucchini, quinoa, and tomatoes support digestion and regularity.
3.    Antioxidants: Tomatoes, basil, and garlic help combat inflammation and support a healthy microbiome.

Macros (Per Serving) 
Calories: 379.2 kcal
Protein: 26.5 g
Carbohydrates: 23.5 g
Fat: 19.6 g
Fibre: 5.1 g

 

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