This flavourful dish of Italian-style meatballs has a subtle spicy kick from the sauce. This recipe comes from The Gut Health Diet Plan by Christine Bailey. The sauce and meatballs can be prepared in advance, then reheated and cooked when ready to eat, for a quick and easy mid-week meal.
Even better, turkey is a high-protein, low-fat meat that is rich in gut-supporting nutrients, including iron and zinc. It is easy to digest and contains essential amino acids for gut repair. Serve with the courgette/zucchini noodles on page 87 for an even healthier meal!
Preparation time: 20 minutes
Cooking time: 50 minutes
1 small red onion, cut into quarters
2 garlic cloves, peeled and left whole
½ red pepper/ bell pepper, deseeded and cut into large chunks
500g/ 1lb 2oz plum tomatoes, cut into quarters
2 tsp olive oil or coconut oil
1 tsp chipotle sauce or a few drops of Tabasco sauce, to taste
1 tsp lime jusice
250g/ 9oz minced/ ground turkey
½ egg, beaten
1 tbsp coconut oil
sea salt and ground black pepper
chopped parsley leaves, to serve
- Preheat the oven to 190C/375F/ Gas 5. Put the onion in a roasting pan and add the garlic, red pepper/ bell pepper and tomatoes. Season with salt and pepper, then add the olive oil. Toss the vegetables in the oil to coat, then roast for 30 minutes until tender and lightly golden.
- Put the roasted vegetables into a blender or food processor and add the chipotle sauce and lime juice. Blend until smooth, then transfer to a saucepan over a medium-high hear and bring to the boil. Reduce the heat and simmer for 5 minutes. Leave to one side.
- Put the turkey in a bowl and season with salt and pepper. Add the egg and stir well. Shape into little balls. Heat the coconut oil in a frying pan over a medium-high heat. Fry the balls for 5-6 minutes until browned on all sides. Drain on paper towels.
- Return the sauce to a gentle simmer, then put the meatballs in the sauce and cook for a further 5 minutes until cooked through. Scatter with parsley and serve.
The Gut Health Diet Plan
£12.99, available from Nourish Books