Dinner: Turkey Meatballs with Zucchini Noodles

A comfort meal with a twist! Lean turkey meatballs and zucchini noodles make this dish hearty yet light, with a rich marinara sauce to tie it all together.

 

Ingredients (Serves approximately 4)

For the Turkey Meatballs:

• 1 lb ground turkey
• 1/2 cup breadcrumbs (or almond flour for a lower-carb option)
• 1 egg
• 2 garlic cloves, minced
• 1/4 cup Parmesan cheese, grated
• 1/4 cup fresh parsley, chopped (or 1 tablespoon dried parsley)
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil (for cooking)

For the Zucchini Noodles:

• 3-4 medium zucchini (spiralized into noodles)
• 1 tablespoon olive oil
• Salt and pepper, to taste

For the Marinara Sauce:

• 2 cups marinara sauce (store-bought or homemade)

 

Instructions:

Step 1: Make the Turkey Meatballs

1. Prepare the meatball mixture: In a large bowl, combine the ground turkey, breadcrumbs (or almond flour), egg, minced garlic, Parmesan cheese, parsley, oregano, salt, and pepper. Mix until well combined but avoid over-mixing to keep the meatballs tender.
2. Form the meatballs: Use your hands to roll the mixture into small meatballs (about 1-1.5 inches in diameter). You should have about 12-15 meatballs.
3. Cook the meatballs: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the meatballs to the skillet in batches, making sure not to overcrowd the pan. Cook for about 4-5 minutes on each side, until browned and cooked through (internal temperature should reach 165°F/74°C). Remove from the skillet and set aside.

Step 2: Cook the Zucchini Noodles

1. Prepare the zucchini noodles: If not already spiralised, use a spiraliser to create long, noodle-like strands. If you don’t have a spiraliser, you can use a vegetable peeler to create thin ribbons.
2. Sauté the zucchini noodles: In the same skillet, heat 1 tablespoon of olive oil over medium heat. Add the zucchini noodles and season with salt and pepper. Cook for 2-3 minutes, stirring occasionally, until the noodles are just tender but not soggy. Remove from the heat and set aside.

Step 3: Heat the Marinara Sauce

1. Heat the sauce: In a separate saucepan, heat the marinara sauce over medium-low heat until warmed through.

Step 4: Assemble and Serve

1. serve the noodles: Divide the zucchini noodles between plates.
2. Add the meatballs: Top the zucchini noodles with the cooked turkey meatballs.
3. Add the marinara sauce: Spoon the warmed marinara sauce over the meatballs and noodles.
4. Garnish: Sprinkle with additional Parmesan cheese and parsley, if desired.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Ground Turkey:

• Lean Protein: Provides high-quality lean protein to support muscle maintenance, which is essential during menopause as muscle mass tends to decline.
• Tryptophan: Contains tryptophan, an amino acid that supports mood regulation, helping with mood swings and anxiety that can occur during menopause.

2. Zucchini Noodles:

• Low in Calories: Zucchini is low in calories, which can help with weight management.
• High in Fibre: Supports digestive health and helps maintain stable blood sugar levels, which is important for managing energy and mood.
• Rich in Vitamins: Zucchini is a good source of vitamins A and C, which support skin health and the immune system.

3. Marinara Sauce:

• Antioxidants: Tomatoes in marinara sauce are rich in lycopene, an antioxidant that helps combat inflammation and supports heart health, which is particularly important as heart risk increases during menopause.
• Vitamin C: Also helps with collagen production, supporting skin elasticity.

4. Olive Oil:

• Healthy Fats: Olive oil provides monounsaturated fats, which are beneficial for heart health and help with inflammation.

5. Parmesan Cheese:

• Calcium: Adds a dose of calcium to support bone health, which becomes more critical during menopause due to the risk of osteoporosis.

 

Summary:

This dish is rich in lean protein, fibre, vitamins, and healthy fats, making it an ideal meal for perimenopausal and menopausal women. The turkey provides essential nutrients for muscle maintenance, the zucchini offers hydration and fibre for digestive health, and the marinara sauce is packed with antioxidants to support heart health and combat inflammation. Passion Fruit & Peach Umri is the perfect partner to add a fruity lift to this savoury, satisfying dinner.