Turkey and Zucchini Meatballs with Tomato Sauce Recipe

What Is Turkey and Zucchini Meatballs with Tomato Sauce?

Turkey and Zucchini Meatballs with Tomato Sauce takes the familiar Italian American meatball and lightens it with grated zucchini and almond flour in place of bread crumbs. The meatballs stay tender inside a browned crust, and they finish by simmering in a chunky crushed tomato sauce scented with garlic, oregano and fresh basil.

What Makes This Recipe Anti-Inflammatory?

Ground turkey supplies lean poultry protein along with selenium and zinc, and it replaces the fattier pork and beef usually mixed into traditional meatballs. Grated zucchini adds water and fiber that keep the meatballs tender without relying on white bread crumbs.

The crushed tomatoes contribute lycopene, a carotenoid the body absorbs more readily from cooked tomatoes paired with olive oil than from raw ones. The extra-virgin olive oil itself carries oleocanthal, a polyphenol researchers have studied for its effect on the COX enzymes involved in inflammatory signaling, and the garlic adds organosulfur compounds. The recipe contains no white bread crumbs or refined flour, since almond flour does the binding instead, no added sugar in the sauce and no refined seed oil.

Ingredients

• 1 1/4 pounds ground turkey (93 percent lean)
• 1 medium zucchini (about 8 ounces), grated
• 1/2 cup blanched almond flour
• 1 large egg, beaten
• 1/4 cup finely chopped yellow onion
• 6 cloves garlic, minced, divided
• 1/4 cup chopped fresh parsley
• 1 1/2 teaspoons dried oregano, divided
• 1 1/4 teaspoons fine sea salt, divided
• 1/2 teaspoon freshly ground black pepper
• 3 tablespoons extra-virgin olive oil, divided
• 1 can (28 ounces) crushed tomatoes
• 1/3 cup chopped fresh basil, divided

Directions

Step 1

Grate the zucchini on the large holes of a box grater, then wrap it in a clean kitchen towel and squeeze firmly over the sink until the liquid stops running out. The zucchini should feel dry and almost crumbly, not wet, or the meatballs will not hold together later.

Step 2

In a large bowl, combine the ground turkey, squeezed zucchini, almond flour, beaten egg, onion, 3 cloves of the minced garlic, parsley, 1 teaspoon of the oregano, 1 teaspoon of the salt and the black pepper. Mix gently with your hands just until combined, then roll into 16 meatballs about 1 1/2 inches wide.

Step 3

Heat 2 tablespoons of the olive oil in a large skillet over medium heat. Sear the meatballs in two batches so they are not crowded, about 4 minutes per batch, turning to brown two sides until a deep golden crust forms. Transfer the seared meatballs to a plate; they will not be cooked through yet.

Step 4

Add the remaining 1 tablespoon of olive oil to the same skillet and stir in the remaining 3 cloves of garlic. Cook for about 1 minute, just until fragrant, then pour in the crushed tomatoes along with the remaining 1/2 teaspoon of oregano and the remaining 1/4 teaspoon of salt. Simmer for about 5 minutes, stirring occasionally, until the sauce thickens slightly and coats the back of a spoon.

Step 5

Nestle the seared meatballs back into the sauce, spooning a little sauce over the top of each one. Cover the skillet and simmer for about 20 minutes, until a meatball cut in half shows no pink in the center and an instant-read thermometer reads 165°F.

Step 6

Remove the skillet from the heat and stir half of the chopped basil into the sauce. Scatter the remaining basil over the top of the meatballs before serving.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: Can I substitute ground chicken for the turkey?
A1: Yes, ground chicken works in the same quantity. It is slightly more delicate than turkey, so handle the mixture gently when rolling the meatballs and sear them about a minute less per batch so they do not dry out.

Q2: Why did my meatballs fall apart in the pan?
A2: The zucchini likely held too much water. Grated zucchini releases a surprising amount of liquid, and if it is not squeezed hard in a clean kitchen towel until nearly dry, the extra moisture keeps the meatballs from holding together while they sear.

Q3: How should I store leftovers?
A3: Cool the meatballs and sauce completely, then refrigerate in an airtight container for up to four days. The sauce often tastes better the next day once the garlic and oregano settle into it. Reheat gently on the stove so the meatballs do not overcook.

Q4: Can I make this ahead of time?
A4: Yes. Roll the raw meatballs and refrigerate them, covered, for up to a day before searing, or cook the entire dish and freeze it in a sealed container for up to three months. Thaw it in the refrigerator before reheating.

Q5: Is this recipe good for meal prep?
A5: Yes. Divide the meatballs and sauce into individual containers once they have cooled, then add a side of rice, roasted vegetables or greens right before eating. The sauce keeps the meatballs moist through multiple reheats.

These meatballs are easy to double for a crowd, and the sauce only improves as leftovers, which makes them a dependable choice for busy weeknights.