Veggie Turkey Meatballs and Pasta

Why is it important to live a heart-healthy lifestyle?  Presently, over two-thirds of adults in the U.S. are overweight or obese according to the National Health and Nutrition Examination Survey (2007-2008).  Heart disease is exacerbated by obesity!  From 1960 to 2006, childhood obesity from ages 12-19 increased from 5% to 17%.   What's really interesting to me, is how the food industry competes by offering larger and larger portions. According to a study published by the Journal of Public Health Policy, portion sizes offered by fast food chains are two to five times larger than when first introduced.  When McDonalds started in 1955, its only hamburger weighed 1.6 oz; now the largest hamburger patty weighs 8 oz, in increase of over 500%! Here are few more interesting tidbits!  According to the USDA, muffins are 333% larger than the USDA recommends, steak is 224% over sized, bagels are 195% over sized, and restaurant pasta servings are 480% over sized! The Fettuccine Alfredo at one of our favorite chain restaurants packs a whopping 1,220 calories and 75 grams of fat! Endless pasta anyone?? Did you know that in 1970 Americans spent 26% of their total food budget eating out and by 2006 that percentage grew to 46%?

Cooking at home is rewarding in so many ways and my version of spaghetti and meatballs has very low cholesterol, 1/2 the fat of regular spaghetti and meatballs, lots of fiber, and great flavor!  My goal when creating my meatballs is to make my veggie to meat ratio 1:1.  Many vegetables work very well with this recipe such as eggplant, carrots, spinach, kale, etc.  I usually blot the moisture out of the veggies with paper towels once I've put them through the food processor because they stick together more easily with less moisture.

Ingredients for meatballs and pasta:
1-2 pkgs. whole wheat pasta (some pasta packages yield less) boiled to desired texture.
1 lb. extra lean ground turkey breast
2-3 cloves garlic
1/2  onion, coarsely chopped
1/2 red or green bell pepper, coarsely chopped
1 medium peeled zucchini, coarsely chopped
1/4 cup sun-dried tomatoes
1/4 cup anaheim or poblano chilies
1/2 cup fresh Italian herbs
2 tsps. salt
2 tsps. pepper
Optional:  1/2 - 1 tsp. Italian red pepper flakes (If you like the heat and we really do!)
Cooking spray


For Pasta Sauce:
25 oz. jar organic pasta sauce
8 oz. can tomato paste
1 tomato
1/2 chopped red bell pepper
1/2 onion
2 cloves garlic
1 tbsp. olive oil
1/4 cup chopped fresh Italian herbs
1-2 cups water

Meatball mixture instructions:
Preheat oven to 400 degrees.  
In food processor, pulse veggies for meatballs until they resemble rice.  If you do not have a food processor, finely chop veggies.  Blot moisture from veggies with paper towels.  Add turkey meat, salt and pepper and mix together. Line large cookie sheet with foil and spray with cooking spray.  Form mixture into 2-inch meatballs and place onto cookie sheet.  Bake for approximately 15 minutes.

 Veggies after the food processor

 

Mixing in turkey

Onto the cookie sheet...


Pasta Sauce Instructions:
If you are short on time, just use two 25 oz. jars of a good quality organic pasta sauce.  I really love to spice up my pasta sauce  so I start by sauteing onion, garlic, and bell pepper for about 3 minutes until  onion is translucent. Add fresh herbs such as Italian parsley, oregano, basil then chopped tomato.  Add jar of pasta sauce, tomato paste, then 1 cup water.  Stir to mix and if needed add more water. Simmer for about 10 minutes and serve over pasta.  Makes enough for 6-8.

 We dished up a yummy raw vegetable salad to serve with our meal!