TURKEY MEATBALL COURGETTI

If you don’t have a spiralizer at home, you can buy ready prepared courgetti in most supermarkets. Alternatively, use a Y-shaped peeler to peel the courgettes into ribbons, then slice them into thinner lengths. Hands-on time 25min. Cooking time about 30min. Serves 4

3tbsp olive oil 1 onion, finely chopped 2 large garlic cloves, crushed 290g jar roasted peppers (about 200g/7oz drained weight), drained and finely chopped 2 x 400g tins chopped tomatoes 4tbsp rolled oats 1tsp fennel seeds 400g (14oz) turkey thigh mince Zest of 1 lemon 3tbsp finely grated Parmesan, plus extra, to serve 4 large courgettes, spiralized

1 First make the sauce: in a medium pan heat 1tbsp oil and fry the onion until softened, about 5-8min. Add half the garlic and all the peppers and fry for 3min, then stir in the tomatoes. Season well, bring to the boil, and then simmer gently for 20-25min, stirring often.

2 Meanwhile, make the meatballs: in a small food processor whiz the oats, remaining garlic and fennel seeds until finely chopped (alternatively chop together on a board). Tip the mixture into a large bowl and add the turkey mince, lemon zest and Parmesan. Season generously, mix well, and then divide into 20 meatballs (about 25g/1oz each).

3 Heat the remaining 2tbsp oil in a large frying pan. Fry the meatballs over a medium-high heat, turning, until golden and cooked through, about 15-18min. With a slotted spoon, add the meatballs to the tomato sauce, leaving the oil behind in the pan. Return the frying pan to the heat, and fry the spiralized courgettes for 3-5min until tender and warm. Serve the courgetti topped with the meatballs and a little extra Parmesan, if you like.

PER SERVING 465cals, 39g protein, 21g fat (5g saturates), 26g carbs (11g total sugars), 8g fibre

GH TIP Turkey mince is much lower in fat than pork or beef, and combined with roasted peppers it makes for healthier meatballs.