Sunday, March 4, 2012

Low Fat Spicy Meatballs

These low fat meatballs are made from very lean and nutritious turkey mince, making the meatballs extremely low fat and very high in protein. To make the meatballs really flavoursome and to give them a bit of a kick, dried oregano and chilli are added to the mixture. These flavours can be substituted to whatever tastes you wish. You may wish to give an oriental flare to them by adding ginger and five spice, our give them a middle eastern kick by adding harrisa perhaps.

The meatballs are quite versatile and if you cook a big batch, they are great for freezing also.

Meatballs always have a comforting quality that perhaps dieters might normally steer clear of, but by using turkey mince instead, and by baking the balls in the oven, then finishing them off in a zero fat fiery tomato sauce, nobody should feel deprived. In fact the freshness and lightness of this dish, in comparison to heavier meatballs made from red meat and breadcrumbs and heavy cream-laden sauces, is a great welcomed alternative both  the tastebuds and the waist line will appreciate.

Serves 4



  • 300g Turkey mince
  • 2 tsp Dried oregano
  • 1 egg
  • 1 onion, diced

Lot Fat Fiery Tomato Sauce

  • 6 chopped tomatoes
  • 1 tbsp of tomato puree
  • 1 tsp of olive oil
  • 1 pinch of sugar
  • 1 onion diced
  • 1/2 red chilli, deseeded and diced
  • 1 garlic clove, diced
  • 8 mushrooms, sliced
  • 1 tbsp of balsamic vinegar
  • basil leaves to garnish
Serve with pasta


  1. Place the meatball ingredients in a mixing bowl and mix well.
  2. Wet you hands and with the help of a teaspoon to measure, mould the meatballs into little balls (roughly the same size)
  3. Place the meatballs on a lined baking sheet.
  4. Preheat the oven to 180 degrees and bake in the oven for 15 minutes.
  5. Meanwhile, to make the sauce, place a pan on a medium heat. Add the oil and saute the onion, garlic and chilli for 4-5 minutes. Add the mushroom sliced and saute for a further 2 minutes.
  6. Add the tomatoes and puree and  cook for 5 minutes.
  7. Add 2-3 tbsp of water and the balsamic vinegar. Stir well and simmer for 12-15 minutes. Add more water if it needs it.
  8. Place the cooked meatballs in the sauce and simmer for 5 minutes. Be careful that the meatballs don't break up, so gently fold into the sauce.
  9. Cook the pasta according to packet instructions and add the shredded fresh basil.

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