Heart Healthy, Diabetes Friendly – and Delicious!
Italian Turkey Meatballs
Serves 4
Ingredients:
One package 93.7%-lean ground turkey (approx. 1.25 pounds)
1/4 cup unseasoned panko breadcrumbs*
1/4 cup grated Parmesan cheese
1/4 cup minced fresh parsley
1/4 teaspoon garlic powder
1 egg, beaten
1 teaspoon kosher salt (or 1/2 teaspoon table salt)
1/4 teaspoon black pepper
1 25.5-ounce jar pasta sauce (We like Muir Glen Roasted Garlic, but any variety is fine.)
1/4 cup minced fresh basil
In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, garlic powder, salt and pepper, and grated Parmesan. Using clean hands, mix all ingredients until everything is combined. Form small meatballs, about 2 tablespoons each. Brown meatballs in a skillet sprayed with a small amount of canola-oil spray. The meatballs do not have to be cooked through. Browning on the outside is fine. Heat pasta sauce in a saucepan until just simmering. Drop meatballs in sauce and simmer for 15 to 20 minutes or until meatballs are no longer pink inside.
These are delicious served over pasta or in submarine rolls and garnished with basil and a little more Parmesan cheese. If watching calories, just serve with a garden salad.
*This recipe can be prepared gluten free by omitting the panko crumbs and adding a generous extra tablespoon of grated Parmesan cheese. Serve over gluten-free pasta. (Muir Glen sauce is gluten free.) Both versions refrigerate well for leftovers the next day.
Per Serving (1/5 total recipe with panko): 298 Calories; 11g Fat (34.9% calories from fat); 4g Saturated Fat; 27g Protein; 17g Carbohydrate; 3g Dietary Fiber; 127mg Cholesterol; 895mg Sodium. Exchnages: 1/2 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat.
Per Serving (1/5 total recipe without panko): 282 Calories; 11g Fat (37.1% calories from fat); 4g Saturated Fat; 27g Protein; 13g Carbohydrate; 3g Dietary Fiber; 127mg Cholesterol; 867mg Sodium. Exchnages: 0 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat.
Recipe is low fat, low calorie, diabetic friendly and can be prepared gluten free.
Recipe courtesy of LowFatLifestyle.com. Visit them for more free recipes and healthy-cooking tips.
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