Prep Time: 10 minutes
Cooking Time: 20 minutes
Makes about 20 to 25 golf ball sized (43 mm) meatballs; serving size 3 meatballs and about 1/2 cup (120 ml) of sauce; about 8 servings
Description of Fody's Turkey Meatballs with Low FODMAP Pasta Sauce
Ground turkey makes for a lean meatball recipe, but you still get all of the nostalgic, classic meatball experience – and using one of Fody’s low FODMAP pasta sauces, means you won't have to make pasta sauce from scratch for this easy low FODMAP recipe. The grated carrot adds moisture to the lean meatballs and, since carrots are FODMAP-free, they do not alter the FODMAP load. Serve with gluten-free pasta (spaghetti is our favorite), stuff into a low FODMAP baguette, or roll for a meatball sandwich.
Fody's Turkey Meatballs with Low FODMAP Pasta Sauce Ingredients
- 2 slices soft low FODMAP, gluten-free white sandwich bread, to make 1/3 cup breadcrumbs
- 1/4 cup (60 ml) lactose-free whole milk, at room temperature
- 2 tablespoons Fody Garlic-Infused Low FODMAP Olive Oil
- 1/3 cup (24 g) finely chopped scallion greens
- 1/2 cup (50 g) grated Parmigiano Reggiano
- 1 large egg, at room temperature, well beaten
- 1 medium (61 g) carrot, trimmed, peeled and grated
- 1 tablespoon minced fresh flat-leaf parsley
- 1-pound (455 g) lean ground turkey
- 1/2 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
- Two jars (19.4 ounces/550 g each) of Fody Low FODMAP Pasta Sauce (Marinara or Tomato & Basil)
Directions for Fody's Turkey Meatballs with Low FODMAP Pasta Sauce
Preheat oven to 350F (180C). Have one rimmed baking sheet pan set aside and ready to use.
Combine the gluten-free breadcrumbs and lactose-free milk in a large bowl and allow to sit for about 5 minutes or until breadcrumbs hydrate. Meanwhile, heat low FODMAP olive oil in a skillet over low-medium heat and sauté scallions (remember, only the scallion greens are low FODMAP) until softened. Scrape into bowl with breadcrumbs, then add the cheese, egg, carrot, and parsley and mix thoroughly to combine, then add lean turkey and use your hands or a sturdy wooden spoon to combine well, but do not over-mix. Season with salt and pepper. Roll into golf-ball sized meatballs and scatter evenly spaced on pan.
Bake for 15 minutes, shaking pan gently once or twice during baking time so that the meatballs remain round and cook evenly. The meatballs will only be partially cooked at this point.
Place Fody pasta sauce in a deep skillet. Use a slotted spoon to scoop up the meatballs and nestle them in the sauce. Bring to a simmer, covered, over medium heat and cook gently for 10 minutes or until meatballs are cooked through. Your low FODMAP sauce is ready to use or cool and refrigerate in an airtight container for 4 days or freeze for 1 month.
For Pasta: Cook low FODMAP pasta in generous amount of salted water until al dente and drain well. Serve spaghetti immediately topped with sauce and meatballs. Pass extra Parmesan cheese (remember to stick to a low FODMAP serving size of up to 40g), if desired.
Meatball Sandwich Recipe: Alternately, you can stuff the cooked lean meatballs into a low-FODMAP baguette or roll. Make sure your bread is low FODMAP!
About the Chef
Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.
This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.fodmapeveryday.com