Italian · dinner
Italian-Style Turkey Meatballs with Spaghetti
Video by America's Test Kitchen on YouTube · Open on YouTube
- Nut-free
Contains: Gluten, Fish, Egg, Milk. Check labels on stock, sauces and spice mixes.
About 42 g of protein a serve from lean ground turkey, with shiitake and anchovies adding savoury depth so the meatballs need only two slices of bread as a binder. Rich in selenium, vitamin B12, vitamin B6 and zinc.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 25
Method
Tap a time to watch that step in the video.
- Heat the broth (the cook uses the microwave), add the dried shiitake and soak 5 minutes. Lift out the mushrooms and keep the broth. Pulse the bread to fine crumbs. 0:38
- Pulse the shiitake and 2 anchovies in a food processor until very fine. Mix with the crumbs, parmesan, parsley, gelatin, salt, pepper, egg and 2 cloves garlic, then work in the turkey thoroughly by hand. 1:32
- Shape into about 16 meatballs (¼ cup each) and chill 15 minutes. Mix the remaining anchovies and garlic with the oregano, pepper and chilli flakes, and pulse the tomatoes to a coarse purée. 2:51
- Brown the meatballs in the oil in a large frying pan over medium-high heat, about 5 minutes, then remove. Fry the anchovy-garlic mix 30 seconds, then the tomato paste 1 minute; add the shiitake broth and tomatoes. 4:30
- Bring to a simmer, return the meatballs, cover and cook gently 12–15 minutes until they reach 71°C (160°F) inside. Meanwhile boil the spaghetti in salted water until al dente. 5:52
- Lift out the meatballs and reduce the sauce until thick. Stir in the basil and season. Toss the spaghetti with some sauce, top with the meatballs and remaining sauce, and finish with parmesan. 7:13
Tip. Serves 6 (our estimate; about 16 meatballs). Lean ground turkey, mushrooms and anchovies give a meaty flavour without beef. Wholemeal spaghetti adds extra fibre.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 39%
- Protein 28%
- Fat 33%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 81% of the 60 g of net carbs come from the spaghetti. To cut carbs, try half the pasta and more vegetables, or zucchini noodles.
One serve has about 59% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High153%
84 µg a serve, mostly from spaghetti (52%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High68%
1.6 µg a serve, mostly from ground turkey (83%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High45%
0.8 mg a serve, mostly from ground turkey (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High44%
4.8 mg a serve, mostly from ground turkey (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High22%
3.9 mg a serve, mostly from ground turkey (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High20%
82 mg a serve, mostly from spaghetti (37%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K Source18%
22 µg a serve, mostly from parsley (49%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium Source17%
218 mg a serve, mostly from parmesan (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E Source17%
2.5 mg a serve, mostly from virgin olive oil (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source15%
680 mg a serve, mostly from ground turkey (37%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-3 Source13%
0.2 g a serve, mostly from ground turkey (33%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C Source10%
9.3 mg a serve, mostly from tomatoes (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate Source10%
39 µg a serve, mostly from spaghetti (30%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 2
Vitamin A7%
61 µg a serve, mostly from parmesan (28%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D3%
0.6 µg a serve, mostly from ground turkey (44%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Brasato al Barolo (Piedmont Beef Braised in Barolo Wine)Italian · 488 kcal · 38 g protein
Carne alla Pizzaiola (Neapolitan Beef in Tomato and Oregano)Italian · 343 kcal · 28 g protein
Chicken Cacciatore with PorciniItalian · 575 kcal · 51 g protein
Coniglio alla Ligure (Rabbit with Olives and Pine Nuts)Italian · 622 kcal · 60 g protein
Creamy Cottage Cheese Turkey BologneseItalian · 457 kcal · 36 g protein
Involtini di Pesce Spada (Sicilian Stuffed Swordfish Rolls)Italian · 289 kcal · 22 g protein
Recipe and video by America's Test Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.