Herb-Crusted Turkey Meatballs in Tomato Sauce with Pasta

Ingredients

• Meatballs
• 500g turkey breast mince +
  Healthier choice

  Choose turkey breast mince (not just "turkey mince" which often includes dark meat and skin, significantly increasing the fat content). Turkey breast mince is one of the leanest proteins available — around 24g protein and just 1g fat per 100g.

  ✕ Avoid: generic "turkey mince" without specifying breast (much higher fat), pre-seasoned mince (additives, often contains breadcrumbs with seed oil).
• 1 egg
• 1 tsp dried oregano
• 1 tsp garlic powder
• Salt and black pepper, to taste +
  Healthier choice

  Salt: Plain table salt is often the cleanest option. Himalayan salt contains heavy metals; sea salt contains microplastics. The trace minerals in "premium" salts are nutritionally meaningless. UK: most table salt is pure with no anti-caking agents. US: look for brands without sodium aluminosilicate.

  Pepper: Use whole peppercorns in a grinder. Pre-ground loses piperine rapidly. Tellicherry peppercorns have higher piperine and better flavour.

  Best pick: Additive-free table salt + whole Tellicherry peppercorns in a grinder.
• Fresh basil, to serve
• Tomato Sauce
• 1½ tbsp olive oil +
  Healthier choice

  Choose extra virgin olive oil, cold-pressed. EVOO retains polyphenols and antioxidants lost in refined oils. Quality EVOO is stable at oven temperatures up to 240°C — the low smoke point myth has been debunked by peer-reviewed research.

  Look for: a harvest date within 12–18 months, single-origin, and dark glass packaging.

  Best pick: Greek Koroneiki, Spanish Picual, or Italian Coratina — all high in polyphenols.

  ✕ Avoid: "light" olive oil (refined), "olive oil blend" (seed oil mix), clear plastic bottles, and all vegetable/seed oils.
• 1 onion, finely diced
• 3 cloves garlic, minced
• 2 tins chopped tomatoes
• 1 tsp dried basil
• Pinch of salt
• Carbs
• 320g pasta (dry weight)

Method

1. Preheat your oven to 200°C fan. In a bowl, combine the turkey mince, egg, oregano, garlic powder, salt, and pepper. Mix gently and roll into roughly 20 meatballs.

2. Place the meatballs on a lined baking tray, drizzle with 1 tablespoon of olive oil, and bake for 15 minutes until golden.

3. While the meatballs bake, heat half a tablespoon of olive oil in a large pan. Cook the onion for 5 minutes, add garlic and cook for 1 minute more. Add the tinned tomatoes and dried basil. Simmer for 10 minutes.

4. Cook the pasta according to pack instructions.

5. Add the baked meatballs to the tomato sauce and simmer together for 5 minutes. Serve over pasta with fresh basil.

   💡 Baking the meatballs first (rather than frying) means you need far less oil and they hold together better.

Nutrition  per serving