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Baked Turkey Meatballs in Basil Marinara over Penne with Sautéed Broccoli

Baked Turkey Meatballs in Basil Marinara over Penne with Sautéed Broccoli

Lunch
Prep Time
20min
Cook Time
30min
Servings
2
Calories
680
Chef's Note

The milk and breadcrumb panade is the secret to keeping lean ground turkey moist during reheating. When you pack this for lunch, keep a little extra sauce on the side to ensure the pasta doesn't dry out by Friday!

Tags
turkey
italian
pasta
meal-prep
high-protein
meatballs
broccoli
Ingredients
  • 1 lb ground turkey

  • 1/2 cup plain breadcrumbs

  • 1/4 cup whole milk

  • 1/2 cup parmesan cheese

  • 5 cloves garlic

  • 1/2 medium yellow onion

  • 1 tsp dried oregano

  • 28 oz crushed tomatoes

  • 1/2 cup fresh basil

  • 8 oz penne pasta

  • 1 large head broccoli

  • 1/2 tsp red pepper flakes

Instructions
  • 1

    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    In a large mixing bowl, combine 1/2 cup plain breadcrumbs and 1/4 cup whole milk. Stir and let sit for 5 minutes to create a panade binder.

  • 3

    Finely mince 5 cloves of garlic and finely dice 1/2 of a yellow onion.

  • 4

    To the breadcrumb mixture, add 1 lb ground turkey, 1/4 cup grated parmesan cheese, 2 minced garlic cloves, 1/2 tsp dried oregano, 1/2 tsp salt, and 1/4 tsp black pepper. Mix gently by hand until just combined.

  • 5

    Roll the turkey mixture into 12-14 meatballs (roughly 1.5 inches each) and place on the prepared baking sheet. Bake for 18-20 minutes until the internal temperature reaches 165°F.

  • 6

    While meatballs bake, bring a large pot of salted water to a boil. Add 8 oz penne pasta and cook for 10-11 minutes until al dente. Drain, reserving 1/4 cup of pasta water.

  • 7

    In a large skillet, heat 1 tbsp olive oil over medium heat. Add the diced onion and sauté for 5 minutes until translucent. Stir in 2 minced garlic cloves and 1/4 tsp red pepper flakes, cooking for 1 minute more.

  • 8

    Pour 28 oz crushed tomatoes and the remaining 1/2 tsp dried oregano into the skillet. Season with salt and pepper. Simmer the sauce for 15 minutes over low heat.

  • 9

    While sauce simmers, wash 1 head of broccoli and cut into bite-sized florets. Heat 1 tbsp olive oil in a separate pan over medium-high heat. Add the broccoli, the final minced garlic clove, and a pinch of red pepper flakes. Sauté for 6-8 minutes until tender-crisp and slightly charred.

  • 10

    Roughly chop 1/2 cup fresh basil and stir it into the marinara sauce. Gently fold the baked meatballs into the sauce to coat.

  • 11

    Divide the penne between two bowls (save the extra for tomorrow as planned). Top with the meatballs and basil marinara. Garnish with the remaining 1/4 cup parmesan cheese and serve the sautéed broccoli on the side.

Nutrition Information (per serving)
680
Calories
48g
Protein
74g
Carbs
21g
Fat

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