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Lunch

Turkey meatballs in tomato sauce with pearl barley

About 542 kcal, 41 g of protein, 60 g of carbs, and 10 g of fat per serving. It works well for lunch, and takes about 40 minutes to prepare.

Dairy-freeHigh-protein

Turkey meatballs in tomato sauce with pearl barley – about 542 kcal per serving
542kcal
41 gprotein (33% of energy)
60 gcarbs
10 gfat
16 gfiber
40 minprep time

Ingredients (1 serving)

  • Turkey breast130 g
  • Breadcrumbs10 g (about 1½ tablespoons)
  • Onion50 g
  • Dry barley groats60 g
  • Tomato200 g
  • Tomato paste20 g (about 1½ tablespoons)
  • Carrot60 g
  • Canola oil5 g (about ½ tablespoon)
  • Dill5 g
  • Seasonings and extras: salt, pepper, marjoram

Instructions

  1. Grind or finely chop the meat and mix with half the finely chopped onion, breadcrumbs, salt, pepper and marjoram. Shape into small balls with wet hands.
  2. Soften the remaining onion and grated carrot in oil. Add the tomatoes (canned are fine), tomato paste and half a cup of water, then bring to a boil.
  3. Add the meatballs to the sauce and simmer, covered, for 20 minutes.
  4. Meanwhile, cook the barley. Serve the meatballs with the sauce and barley, sprinkled with dill.

You can also make the meatballs with ground beef or chicken. They freeze well with the sauce.

Nutrition information per serving

Per servingAmount
Calories542 kcal
Protein41.5 g
Carbs60.5 g
of which sugars13.7 g
Fiber15.7 g
Fat10 g
of which saturated1 g
Salt0.6 g

We calculated the calories and macros using the listed weights and our calorie chart. Protein provides 33% of the energy, carbs 49%, and fat 18%. Weights are for ingredients in the form specified in the recipe: groats, rice, and pasta are weighed dry, and meat and fish raw, unless the recipe says otherwise.

Which meal plans include this recipe

You’ll find this recipe in ready-made meal plans for 7 days, with servings tailored to the plan’s calorie content:

Nutrition information is approximate and depends on the specific products and preparation method. This recipe is for informational purposes and does not replace an individual diet plan from a dietitian. How we calculate recipe calories.

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