Spaghetti And Meatball Stew
A hearty, low-fat spaghetti and meatball stew featuring tender turkey meatballs, flavorful sauce, and vegetables, perfect for a comforting family meal or casual gathering.
Ingredients
- 2 Tbsp. skim milk ⓘ
- 1 egg white ⓘ
- 1/2 lb. fresh lean ground turkey ⓘ
- 1/4 c. dry bread crumbs ⓘ
- 1/4 tsp. poultry seasoning ⓘ
- 1/8 tsp. pepper
- 2 Tbsp. grated Parmesan cheese ⓘ
- 2 c. prepared low-fat no cholesterol spaghetti sauce ⓘ
- 1/2 c. chopped bell pepper ⓘ
- 1 (2.5 oz.) jar sliced mushrooms, drained ⓘ
- 4 oz. uncooked pasta nuggets (radiatore) ⓘ
Instructions
- Preheat oven to 450°F (232°C).
- In a medium bowl, combine skim milk and egg whites; blend well.
- Stir in ground turkey, bread crumbs, poultry seasoning, and pepper.
- Shape the mixture into 1-inch meatballs.
- Place the meatballs in an ungreased 15 x 10 x 1-inch baking pan.
- Bake at 450°F for 10 minutes, or until lightly browned and thoroughly cooked.
Tips & Substitutions
For a leaner option, consider substituting ground turkey with ground chicken or even plant-based meat alternatives. If you don't have dry bread crumbs, you can use crushed whole-grain crackers or oats. To enhance flavor, add minced garlic or chopped fresh herbs like parsley or basil to the meatball mixture. This dish is a great way to use up leftover vegetables, just toss them into the stew.
Serving Suggestions
This hearty stew is perfect on its own or served over a bed of cooked pasta for a more filling meal. A side of garlic bread or a fresh green salad pairs beautifully with this dish. For a complete Italian experience, consider serving it with a glass of red wine and browse more Italian recipes to complement your meal.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm the stew on the stovetop over medium heat, stirring occasionally, until heated through. You can also microwave it in a covered dish, adding a splash of water if needed to maintain moisture. For longer storage, freeze in portions for up to 2 months.
Nutrition & Diet Analysis (per serving)
Each serving of Spaghetti And Meatball Stew contains roughly 750 calories, with 28g protein, 134g carbohydrates, and 20g fat. It is an excellent source of iron (222% of the Daily Value), calcium (118% of the Daily Value), and vitamin C (111% of the Daily Value). Note that it is relatively high in sodium, at 887mg per serving (39% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make the meatballs ahead of time?
Yes, you can prepare the meatballs a day in advance and store them in the refrigerator. Just bake them before serving. This not only saves time but also allows the flavors to meld together, enhancing the taste of your stew.
What can I substitute for the spaghetti sauce?
If you don't have spaghetti sauce on hand, you can use marinara or pizza sauce instead. Alternatively, make a quick sauce by combining crushed tomatoes with Italian seasoning and sautéed onions and garlic for a fresh flavor.
Can I add more vegetables to the stew?
Absolutely! You can incorporate a variety of vegetables such as zucchini, carrots, or spinach to increase the nutritional value and add color. Just ensure to chop them into small pieces so they cook evenly alongside the meatballs.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).