Time: 1 hour
2 pounds 99 percent lean ground turkey breast
1/3 cup whole-wheat bread crumbs
3 cloves garlic, minced
1 tablespoon dried onion flakes
2 tablespoons fresh basil, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
4 cups tomato-basil pasta sauce from a jar
1 pinch of salt
1 pound whole-wheat fettuccine
Combine ground turkey, bread crumbs, eggs, garlic, onion flakes, basil, salt and pepper in a large bowl and mix well.
Coat a large nonstick skillet with cooking spray. Roll meat mixture into 40 2-inch balls and place a single layer in the skillet. (They usually have to be cooked in two batches.) Brown over medium heat, using tongs or a wooden spoon to turn the meatballs so the outsides cook evenly. Transfer meatballs to a large saucepan and pour in the tomato-basil sauce. Cover and simmer over a low flame for 40 minutes.
While the meatballs are cooking, fill a large saucepan with water and a pinch of salt. Bring to a boil over medium-high heat, then add fettuccine. Cook 12–14 minutes or as directed on the package. Pour into a colander to drain.
Add about 3/4 cup cooked fettuccine to each plate and top with meatballs and sauce.
Per serving: 400 calories, 5 grams fat, 55 grams total carbohydrate, 8 grams dietary fiber, 38 grams protein
TIP: You can purchase a commercial brand of whole-wheat bread crumbs, such as 4C, or make your own with bread you have on hand.