Turkey Kale Meatballs

Health score
8%
Turkey Kale Meatballs
75 min.
12
105kcal

Suggestions


Are you ready to elevate your dinner game with a deliciously healthy twist? These Turkey Kale Meatballs are not only packed with flavor but also bring a nutritious punch to your table. Perfect for lunch, dinner, or any gathering, this recipe serves up to 12 people, making it ideal for family meals or entertaining friends.

With just 105 calories per serving, these meatballs are a guilt-free indulgence. The combination of ground turkey thighs and nutrient-rich kale creates a delightful texture and taste that will leave everyone asking for seconds. The addition of fresh ingredients like garlic, lemon zest, and Parmesan cheese enhances the flavor profile, while the homemade tomato sauce adds a comforting touch.

In just 75 minutes, you can whip up this main course that’s sure to impress. Whether you serve them over curly noodles or enjoy them on their own, these meatballs are versatile and satisfying. So, roll up your sleeves and get ready to create a dish that’s not only delicious but also a wholesome option for any meal!

Ingredients

  • 0.5 cup breadcrumbs fresh
  • 28 ounce canned tomatoes diced canned
  • large eggs 
  •  bay leaf fresh
  • large garlic clove minced
  • teaspoon kosher salt 
  • 12 servings kosher salt 
  • ounces destemmed lacinato/dinosaur kale thick trimmed
  • teaspoons lemon zest finely grated
  • 0.1 teaspoon nutmeg freshly grated
  • 12 servings meatballs for frying
  • 0.5 medium onion minced
  • 0.3 cup parmesan freshly grated
  • 12 servings pepper freshly ground
  • pound pd of ground turkey lean (breasts are too )

Equipment

  • frying pan
  • baking sheet
  • paper towels
  • knife
  • mixing bowl
  • pot
  • spatula
  • dutch oven
  • colander
  • cutting board

Directions

  1. Bring a medium pot of water to a boil. Use a knife to trim the stem ends from the kale, and use your fingers to pull the leaves away from any thick center ribs. Rinse the kale in a lettuce spinner, and then roughly chop. Salt the water and blanch kale for about 2 minutes, then drain and cool in a colander.
  2. While the kale is cooling, combine the turkey, onion, garlic, breadcrumbs, Parmesan, egg, lemon zest, salt, pepper, and nutmeg in a large mixing bowl. Use a rubber spatula to press out excess water from the cooled kale, then use your hands to squeeze out as much water as possible—you should end up with a tight, dense ball of kale.
  3. Place the kale on a cutting board and finely chop, then add to the turkey mixture. Using your hands, combine the mixture until it’s well mixed but avoid overworking the meat.
  4. Use a tablespoon to scoop a golf ball sized meatball. Gently toss the mixture from one hand to the other to gently pack, just until the ball holds together, then place on a baking sheet lined with parchment. Continue with remaining turkey mixture.
  5. Chill the meatballs for about 30 minutes (this will help them hold together when you fry them). While the meatballs are chilling, make the tomato sauce.
  6. Heat the 2 tablespoons of oil in a Dutch oven over medium high heat. When the oil is hot, add the onions, bay leaves (give the fresh leaves a tear or two to release their flavor), a pinch of kosher salt and a few grindings of pepper and sauté until softened, about 5-6 minutes (but do not brown). If the onions start to brown too quickly add a splash of white wine or water).
  7. Add the tomatoes and stir to combine, bring to a boil and then reduce heat and simmer about 20 minutes.
  8. To brown the meatballs, heat 2 tablespoons of oil in a large skillet over medium high heat. When the oil is hot, add about half the meatballs (do not overcrown the skillet) and brown on all sides, using a spoon to turn them for even cooking.
  9. Transfer to a plate lined with a paper towel and brown remaining meatballs.
  10. Add the browned meatballs to the tomato sauce and simmer gently for about 25 minutes.
  11. Remove bay leaves.
  12. Serve the meatballs over short curly noodles like fussili or cavatappi, and top with additional freshly grated Parmesan.

Nutrition Facts

Calories105kcal
Protein45.75%
Fat20.39%
Carbs33.86%

Properties

Glycemic Index
21.33
Glycemic Load
1.52
Inflammation Score
-7
Nutrition Score
12.083043435346%

Flavonoids

Isorhamnetin
2.46mg
Kaempferol
4.45mg
Myricetin
0.01mg
Quercetin
3.07mg

Nutrients percent of daily need

Calories:104.76kcal
5.24%
Fat:2.48g
3.81%
Saturated Fat:0.89g
5.58%
Carbohydrates:9.26g
3.09%
Net Carbohydrates:7.25g
2.64%
Sugar:3.52g
3.91%
Cholesterol:38.32mg
12.77%
Sodium:582.93mg
25.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.51g
25.01%
Vitamin K:40.9µg
38.96%
Vitamin B3:4.92mg
24.59%
Vitamin B6:0.46mg
23.14%
Vitamin A:1142.31IU
22.85%
Vitamin C:15.77mg
19.12%
Selenium:11.99µg
17.13%
Phosphorus:149.45mg
14.95%
Manganese:0.26mg
12.76%
Potassium:365.75mg
10.45%
Calcium:94mg
9.4%
Iron:1.66mg
9.21%
Vitamin B2:0.16mg
9.17%
Vitamin B1:0.13mg
8.96%
Copper:0.17mg
8.41%
Fiber:2g
8.01%
Magnesium:31.83mg
7.96%
Zinc:1.1mg
7.3%
Vitamin E:0.97mg
6.48%
Vitamin B5:0.64mg
6.37%
Folate:25.46µg
6.36%
Vitamin B12:0.28µg
4.67%
Vitamin D:0.25µg
1.66%