Dive into a nutritious and flavorful Italian-inspired meal that's designed with both convenience and health in mind. The Protein Penne and Spicy Meatball Meal Prep is a perfect choice for those seeking to maintain a high-protein diet without compromising on taste. Ideal for meal prep enthusiasts, this dish ensures you have hearty, delicious meals ready for your busiest days.
Ingredients
🦃 Lean ground turkey - enough for approximately 9 meatballs
🧂 Salt & pepper - exact amount
🧄 Garlic powder - exact amount
🌶️ Paprika - exact amount
🥫 1 tablespoon Worcestershire sauce
🥚 1 egg
🍞 1/4 cup bread crumbs
🌿 Chopped parsley - exact amount
🍝 12 ounces Barilla Protein+ Penne pasta
🥫 1 jar tomato sauce - Rosé sauce recommended
🧀 Low-moisture part-skim mozzarella - shredded, for topping
Instructions
1- Prepare the Meatballs:
- In a mixing bowl, combine the lean ground turkey, salt, pepper, garlic powder, paprika, Worcestershire sauce, egg, bread crumbs, and chopped parsley.
- Mix thoroughly until all ingredients are well incorporated.
2- Form the Meatballs:
- Shape the mixture into approximately nine equal-sized meatballs.
3- Air Fry the Meatballs:
- Place the meatballs in an air fryer basket.
- Cook at 400°F (200°C) for 10 minutes or until they are cooked through and have a golden-brown exterior.
4- Cook the Pasta:
- While the meatballs are air frying, bring a pot of salted water to a boil.
- Add the Barilla Protein+ Penne pasta and cook according to the package instructions until al dente, typically for 8-12 minutes.
- Drain the pasta once cooked.
5- Heat the Sauce:
- In a separate pot or large skillet, gently heat the tomato sauce (Rosé sauce if available).
6- Combine Meatballs and Sauce:
- Once the meatballs are done, add them to the warmed sauce.
- Stir gently to ensure all the meatballs are coated with the sauce.
7- Mix Pasta with Sauce and Meatballs:
- Add the drained penne pasta to the pot with the meatballs and sauce.
- Mix until the pasta is thoroughly coated and the ingredients are evenly distributed.
8- Portion for Meal Prep:
- Divide the pasta, meatballs, and sauce into four equal portions, placing them in meal prep containers.
9- Add Moisture and Topping:
- To each container, add a small amount of liquid like water or broth to keep the pasta moist.
- Sprinkle with shredded mozzarella cheese on top.
10- Seal and Store:
- Secure the lids on the meal prep containers.
- Store them in the refrigerator for individual reheating as needed throughout the week.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Calories per Serving: 488 Cal
Protein per Serving: 45g
Fats and Carbohydrates: Not explicitly detailed
Equipment: Mixing bowl, air fryer, pot, large skillet, meal prep containers
Cooking Tips
- Consider adding fresh basil or a squeeze of lemon juice before serving for a flavor boost.
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YouTube channel - Joseph Abell: https://www.youtube.com/@thejosephabell