Turkey mince makes a delicious alternative to beef or pork because it’s very lean and high in protein. The red onion and herbs add a ton of antioxidants, and the tomato sauce is packed full of lycopene, another powerful antioxidant. The flavoursome greens finish off this colourful meal, and I often take it to work the next day for a lovely warming lunch that sustains me for the rest of the afternoon. Any remaining meatballs and sauce can also be frozen for a ready-to-go option for another occasion, so apart from being a really nutritious recipe it’s also a very economical one.
Top tip: For all ingredients, use organic where possible.
500g turkey mince
1 large red onion, finely chopped
1 tsp of Worcester sauce
1 tbsp of oats
1 large egg
1 pack of fresh parsley, roughly chopped
2 tsp of one or two of the following: finely chopped thyme, rosemary, sage or oregano
1/2 tsp of salt
A pinch of freshly ground black pepper
Extra virgin olive oil for frying
1 bottle of tomato passata
1 tbsp of tomato puree
3 crushed garlic cloves
1 tbsp of extra virgin olive oil
Salt and pepper to taste
1 tsp of crushed chilli (can be adjusted to taste)
A handful of punchy, dark greens like black cabbage or purple sprouting broccoli.
Mix all the ingredients for the meatballs together in a bowl, making sure to incorporate everything together really well.
Once combined, roll the mixture into around 12 golf-ball sized meatballs.
Pour a good glug of your olive oil into a large pan and fry the meatballs gently over a medium heat for about ten minutes until they are cooked all the way through.
Whilst your meatballs are cooking you can make a start on the sauce. Gently fry the garlic and chilli in olive oil on a medium heat, then add the passata and tomato puree.
Simmer gently over a low heat for about ten minutes to reduce the sauce and add a velvety richness.
Once your meatballs are cooked, turn up the heat for a few minutes to colour them golden brown on the each side, before adding them to your arrabbiata pan, being sure to coat each ball with the sauce.
Steam your chosen greens, and if you like, add a little carbohydrate with some brown rice or white cannellini beans which also go really well.
Serve all together and enjoy!
About the author
Mel holds a BSc (Hons) in Nutritional Therapy, an MSc in Nutritional Medicine, and has been specialising in fertility and pregnancy nutrition for over 18 years. Her career includes time spent at the Zita West Fertility Clinic, The Healthy Holiday Company, and Dr Jane Benn & Associates. Mel set up Melanie Brown Nutrition 10 years ago and currently works with clients across the globe advising them on fertility-enhancing diet and lifestyle.