Heart Healthy, Diabetes Friendly – and Delicious!
Almost everyone loves meatballs in tomato sauce, from those meat-and-potatoes-only guys to picky children. This recipe is so easy, fast and delicious that it will become your go-to recipe when you are at a loss as to what to fix.
1 ¼ pounds ground turkey (93% lean)
¼ cup unseasoned Panko breadcrumbs*
¼ cup grated Parmesan choose, plus extra for garnish
¼ cup minced fresh parsley
¼ teaspoon garlic powder
1 teaspoon kosher salt (or ½ teaspoon table salt)
¼ teaspoon black pepper
Two jars prepared pasta sauce
¼ cup minced fresh basil
In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, garlic powder, salt, pepper and ¼ cup Parmesan cheese. Using clean hands, mix all the ingredients well 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 outside is fine.
Heat pasta sauce in a saucepan until just simmering. Drop meatballs in sauce and simmer for 15 to 20 mintues 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 can be prepared as gluten free by omitting the Panko crumbs and adding a generous extra tablespoon of grated Parmesan cheese. Serve over gluten-free pasta and choose gluten-free sauce. 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. Exchanges: ½ Grain (Starch); ½ Lean Meat; 0 Vegetable; 0 Fat.
Per serving: (1/5 total recipe without Panko): 282 Calories; 11g Fat; 4g Saturated Fat; (37.1% calories from fat); 27g Protein; 13g Carbohydrate; 3g Dietary Fiber; 127mg Cholesterol; 867mg Sodium. Exchanges: 0 Grain(Starch); ½ 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 on the web and get more free recipes and healthy-cooking tips at wwww.lowfatlifestyle.com.