Turkey Meatballs with Zucchini Noodles and Tomato Sauce

Amounts below match 4 servings. Each serving is still about 28g protein and 4g fiber. Salt amounts assume kosher salt — if you use table salt, use half.

• 1 ¼ lb ground turkey
• 3 medium zucchinitwo for ribbons, one grated for the meatballs
• 1 large egg
• ½ small yellow onionminced very fine
• 3 cloves garlic
• 4 medium ripe tomatoes
• 2 tbsp extra-virgin olive oil
• 1 tsp dried oregano
• 1 ¼ tsp kosher salt
• ½ tsp black pepper
• ¼ cup fresh parsley

Protein and fiber are estimates for teaching, not a medical plan.

How to cut and prepare

Open a card before you start chopping. The picture shows the shape you are aiming for.

Make zucchini ribbonsHide

1. 1

   Wash the zucchini and trim both ends.

2. 2

   Hold it flat on the board. Run a vegetable peeler from stem to tip to make wide ribbons. Rotate the zucchini when you reach the seedy core, and stop before the core if the ribbons turn watery.

3. 3

   You do not need a spiralizer. Ribbons cook in about two minutes and stand in for noodles.

Common mistakes

• Cooking the ribbons as long as pasta. They only need a quick toss in warm sauce or they turn to mush.
• Salting a huge pile and letting it sit unless the recipe says so. For ribbons, a pinch of salt in the pan is enough.

Dice zucchiniShow

Dice an onionShow

Mince garlicShow

Dice a tomatoShow

Chop soft herbsShow

Cook it

You will need: A large skillet with a lid, A baking sheet, A vegetable peeler, A knife and board, A mixing bowl.

1. 1

   Heat the oven and grate one zucchini

   Heat the oven to 425°F. Grate one zucchini on the large holes of a box grater, or dice it very small and chop it finer. Wrap the shreds in a clean towel and squeeze hard over the sink. You will get a surprising amount of water. That water is why meatballs fall apart if you skip the squeeze.

2. 2

   Mix and shape

   In a bowl, mix the turkey, squeezed zucchini, egg, onion, one minced garlic clove, half the oregano, 1 teaspoon of salt, pepper, and parsley. Do not mash it into a paste. Roll into balls a bit bigger than a walnut, about 16. Set them on a lightly oiled sheet pan.

3. 3

   Bake the meatballs

   Bake until browned and cooked through, about 15 to 18 minutes. Cut one open. The center should be opaque, not pink. If you have a thermometer, 165°F.

4. 4

   Make the tomato sauce

   While the meatballs bake, dice the tomatoes small. Warm 1 tablespoon of oil in a skillet over medium heat. Add the remaining garlic for 30 seconds. Add the tomatoes, the rest of the salt, and the rest of the oregano. Simmer, stirring, until the tomatoes collapse into a sauce, about 10 minutes. If it looks dry, add a splash of water. Taste. Tomatoes vary. Add a pinch of salt if it tastes sharp and empty.

5. 5

   Ribbons at the end

   Peel the other two zucchini into ribbons. Add them to the sauce and toss for about 2 minutes, until they bend but are not mushy. Add the meatballs and spoon sauce over them. Rest 2 minutes and serve.