Turkey & Vegetable Meatballs

• 500 gturkey mince
• 1courgette, grated, excess moisture squeezed out
• 1carrot, grated
• 50 gbreadcrumbs
• 1egg
• 2cloves garlic, crushed
• 2 tspdried oregano, divided
• 1 x 400gtin chopped tomatoes
• 1 tbspolive oil
• 1onion, finely chopped
• 15 gbasil leaves, torn
• 1lemon, zest and juice
• Fine salt and black pepper
• 200 grocket, dressed with 1 tbsp olive oil and 1 tbsp lemon juice, plus 2 tbsp toasted mixed seeds (optional)
• 10 gflat-leaf parsley, chopped (optional)

Method

1. 1Put the turkey mince, squeezed courgette, grated carrot, breadcrumbs, egg, lemon zest, garlic and 1 teaspoon of the oregano in a bowl. Season generously and mix only until the ingredients hold together; overworking lean turkey makes bouncy meatballs. Roll into 20 even balls.
2. 2Use a wide non-stick pan over a medium-high heat. Brown the meatballs in two batches for 5–6 minutes each, using 1 tsp olive oil for each batch and turning to colour them. Lift onto a plate; they will finish in the sauce.
3. 3Add the remaining teaspoon of olive oil and the onion to the same pan with a pinch of salt and cook for 6 minutes, scraping up the browned bits as it softens. Pour in the chopped tomatoes and add the remaining oregano. Simmer for 5 minutes, until the raw tinned edge has gone.
4. 4Return the meatballs and any resting juices. Cover and simmer gently for 15 minutes, turning once, until the sauce clings and the centres reach 75°C for 30 seconds.
5. 5Taste the sauce and add lemon juice, salt and black pepper as needed. Divide between four plates, five meatballs each, and scatter over the basil. Add the optional dressed rocket and parsley if using.

Per serving

kcal

361

protein

31.2g

fibre

5.3g

carbs

26g

fat

15.6g