In This Series
- Introduction
- Breakfast: Oatmeal Muffin
- Lunch: Courgette, Pea And Broad Bean Tortilla
- Dinner: Turkey Meatballs With Tagliatelle, Chilli And Tomato
If you’re keen to start following Public Health England’s 400-600-600 guidelines, which involve eating meals of no more than 400 calories for breakfast, and 600 for lunch and dinner, you might well be worrying that satisfying evening meals will have to fall by the wayside. We hope this turkey tagliatelle recipe created by Waitrose will disabuse you of that notion, as it’s as tasty a meal as you could hope for and comes in at a mere 515 calories per serving. It’s also quick and easy to make – just 15 minutes of prep and ten of cooking – and it’s high in both protein (27.7g per serving) and fibre (10.1g).
Before you head on to the instructions, a quick FYI – this recipe suggests using tubs of ready-made tomato and chilli sauce, which you can find in all supermarkets, but the nutritional info relates to Waitrose’s sauce, so it’ll be slightly off with any others. If you avoid using ready-made sauces, you can use canned chopped tomatoes and season them with chilli and herbs.
Ingredients (Serves Four To Six)
- 300g turkey breast mince
- 1 free range egg
- 2 cloves garlic, crushed
- ½ onion, very finely chopped or grated
- Pinch ground nutmeg
- 75g breadcrumbs
- 1tbsp butter
- 2 x 350g tubs tomato and chilli sauce
- 500g wholewheat tagliatell
- 125g cherry tomatoes, halved
See related
- One-Pan Chicken And Chorizo Recipe For An Easy, Healthy Dinner
- Get Dinner Inspiration from These Top InstaChefs
- Five Better Ways To Use Your Veggies In Tonight’s Dinner
Method
- In a large mixing bowl, mix the mince with the egg, garlic, onion, nutmeg and breadcrumbs with your hands until well combined. Season and roll into 24 meatballs.
- Melt the butter in a large frying pan over a low heat and cook the meatballs for five minutes, or until golden on one side. Turn them over, then add the sauce and cover with a lid. Cook for a further five minutes until cooked through (with no pink meat).
- Meanwhile, cook the tagliatelle according to pack instructions. Add the cherry tomatoes to the sauce, then spoon this over the hot, drained pasta.
Nutritional Info
Energy 515 calories
Fat 14.7g
-of which saturates 4.8g
Carbohydrate 68g
-of which sugars 9.2g
Protein 27.7g
Salt 1.2g
Fibre 10.1g
Recipe and image courtesy of waitrose.com
