* This is 266 calories if served with Shirataki noodles; 436 calories if served with low glycemic Dreamfields noodles

Ingredients:

Meatballs per 4 oz serving (about 3): 165 calories, 2 g carbohydrates, 28 g protein

1 20 oz (1.25 lbs) pkg of Fat-Free Ground Turkey

1 six oz can tomato paste

1 medium onion, finely chopped

1/2 cup quick cook oats

2 tablespoons garlic powder

1 1/2 tablespoons dried oregano

1 1/2 tablespoons dried basil

1 tsp black pepper

Preheat oven to 400 degrees Line a broiler pan with heavy foil. Spray foil with cooking spray and set aside.

In a large bowl, combine the turkey, tomato paste, onion, oats & spices. Shape “meatballs” & arrange on sprayed pan. About 3 should equal a 4 oz serving.

* Roast until tops start to brown, about 20 minutes. Turn and roast the other sides for another 10-15 minutes. (*Why roast separately instead of in the pot with tomato sauce? See below.)

Prepare spaghetti according to package directions. If using Shirataki noodles, rinse well. At 20 calories & 3 g carbs per 4 oz serving, they are very filling. Dreamfields noodles, per 2 oz serving, are 190 calories & 36 g carbs, which is still an improvement over regular pasta.

Tomato Sauce: per 1/2 cup serving 81 calories, 6 carbs, & 3 g monounsaturated fat 

1 12 oz can tomato paste         

1 1/2 tbsp olive oil  

1 1/2 cup water

dried garlic, oregano, & basil, to taste

Add water to paste a bit at a time, stirring & heating.

Add olive oil & spices when half the water has been mixed in.

Pour over hot meatballs and spaghetti, and enjoy!

1. *Roasting the turkey separately, instead of in the pot with the tomato sauce, prevents the turkey’s cholesterol from melting into the sauce. Poultry, fish, and beef all have the same amount of cholesterol (70 mg per 4 uncooked ounce). What poultry & fish don’t have is saturated fat.
   

For another example of getting poultry cholesterol out, see the *optional note in the recipe for Chicken Stroganoff.