A full bunch of vitamin-rich kale gives these turkey meatballs their vibrant green color. Rolled oats are used as a binder in place of breadcrumbs and add an extra bit of heart-healthy fiber.
| Level: | Easy |
| Total: | 1 hr 45 min |
| Prep: | 15 min |
| Inactive: | 45 min |
| Cook: | 45 min |
| Yield: | Serves 6 |
Ingredients
- 1/2 cup quick-cooking rolled oats
- 6 ounces kale, stems removed and leaves roughly chopped (about 4 packed cups)
- 6 ounces kale, stems removed and leaves roughly chopped (about 4 packed cups)
- 4 cloves garlic, finely minced
- 1 large yellow onion, roughly chopped
- 1 large egg
- 1/2 cup grated Parmesan
- 1/4 cup skim milk
- Kosher salt and freshly ground black pepper
- 1 pound 99 percent fat-free ground turkey
- 2 tablespoons extra-virgin olive oil
- One 28-ounce can no-salt-added crushed tomatoes
- 2 sprigs oregano
- Pinch of crushed red pepper flakes
- 12 ounces whole-wheat angel hair pasta
Instructions
- Pulse the oats in a food processor until coarsely ground. Add the kale, 1 teaspoon of the minced garlic and 1/4 cup of the chopped onion, and pulse until finely chopped and the texture is crumbly. Add the egg, 2 tablespoons of the Parmesan, milk, 3/4 teaspoon salt and 1/4 teaspoon pepper, and pulse until just combined. Transfer the mixture to a large mixing bowl, add the turkey and mix with your hands until well combined. Cover with plastic wrap, and refrigerate for 30 minutes.
- Meanwhile, bring a large pot of water to a boil.
- Heat the oil in a large, straight-sided skillet or Dutch oven over medium-high heat. Add the remaining onions and 1/4 teaspoon salt, and cook, stirring occasionally, until softened and lightly browned in spots, 6 to 8 minutes. Add the remaining garlic, and cook until softened, stirring constantly, about 30 seconds. Add the tomatoes, 1 1/2 cups water, 2 tablespoons of the remaining Parmesan, oregano, 1 teaspoon salt and the red pepper flakes. Stir to combine, and bring to a simmer. Cover, reduce the heat and simmer for 10 minutes.
- Meanwhile, remove the turkey and kale mixture from the refrigerator. Shape level tablespoonfuls into round meatballs (about 36), and place on a rimmed baking sheet.
- Remove the lid from the sauce. Use a metal spatula or 2 spoons to add the meatballs, one at a time, to the simmering sauce in a single layer. Cook, covered, until the meatballs are cooked through, about 15 minutes. Turn off the heat, and let the mixture sit, covered, for 5 minutes. Discard the oregano.
- Meanwhile, cook the pasta in the boiling water according to package directions. Drain well.
- To serve, divide the pasta among 6 plates or bowls. Top each serving with 7 meatballs and 1/2 cup tomato sauce. Sprinkle with the remaining Parmesan.
Nutrition Facts
| Calories | 480 calorie |
| Total Fat | 11 grams |
| Saturated Fat | 2.5 grams |
| Cholesterol | 65 milligrams |
| Sodium | 810 milligrams |
| Carbohydrates | 62 grams |
| Dietary Fiber | 9 grams |
| Protein | 35 grams |
| Sugar | 8 grams |
Reviews
Great flavor and super healthy – a win win!
I hesitated trying because there were only 5 reviews, but I can tell you this recipe is awesome! My son (21) made it tonight and we all loved it. He said it had alot of prep, but we all think it was worth it. They are ny favorite meatballs now. Lots of flavor in the sauce and meatballs.
This was very tasty! Did the recipe as called for. Of my 39 meatballs, I could only get 33 to fit in the deep saucepan, but I saved some sauce for cooking the remaining 6. I like that this recipe has no added sugars. And the meatballs were so fluffy and light, almost like matzoh balls. Mind you, they’re very difficult to shape because the dough is so squishy.
Thank you for posting this recipe! I even added one finely grated carrot and it turned out so good. My husband and 7 yr old gobbled them up. I love that there are oats and kale. I will definitely make the meatballs again!
I would like to know the nutrition numbers on this recipe, i.e., grams of fat, carbs, fiber, and protein, please.
i tried this recipe today and my daughter and I loved it. It is one of the most delicious recipe I’ve tried from Food Network. I didn’t alter it at all. It was flavorful, light and delicious. I will definitely make it again. The recipe makes too much for two people so, next time I will freeze 1/2 of it. Thank you Food Network.
This, oddly enough, took more time than I thought it would. Once you mix the kale into the turkey (I used chicken instead) it looks like you’ve ruined it, but those delicate kale-meat balls do cook up nicely. They’re not as dense as a regular all meat meatball though. There is a lot of flavor, especially when topped with some more Parmesan. The only thing that was kind of off-putting was the onions in the meatballs – every couple of bites I got a taste of overpowering onion. I typically just add dehydrated onions to my meatballs because of this, but thought since it was going in the food processor it would be ok, but I should have just stuck to my normal tactic.