Turkey Meatballs w/ spicy tomato sauce
Serves: 8
Makes: 48, 1-tbsp meatballs
Hands-on time: 45 minutes
Total time: 1 hour, 15 minutes
INGREDIENTS:
SAUCE
• 1 tbsp olive oil
• 1 medium white onion, finely diced
• 2 cloves garlic, minced
• 2 tsp cumin, ground
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 3 cups low-sodium chicken stock
• 4 medium plum tomatoes, diced
• 2 tbsp jarred tomato paste
• 1 lemon, zested (about 1 tbsp)
• 1/2 cup cilantro sprigs, finely chopped
• Sea salt and fresh ground black pepper, to taste
MEATBALLS
• 1 medium white onion, peeled
• 2 lbs lean ground turkey
• 3 cloves garlic, minced
• 1/2 cup cilantro sprigs, finely chopped
• 1 tsp cumin, ground
• 1 tsp paprika
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 1/8 tsp cayenne pepper
• Sea salt and fresh ground black pepper, to taste
INSTRUCTIONS:
1. Prepare sauce: Heat a large saucepan over medium-high heat. Add oil, onion and garlic. Cook, stirring frequently, for about 3 to 5 minutes or until onion is translucent. Add cumin, cinnamon and ginger and continue to cook, stirring continuously for about 1 to 2 minutes or until fragrant. Add stock, tomatoes, tomato paste and zest to pan and bring to a boil. Reduce heat to medium-low and simmer for 15 to 20 minutes. Season with salt and pepper.
2. Prepare meatballs: Preheat oven to 400°F and line a baking sheet with parchment paper.
3. Using a cheese grater, finely grate onion into a large mixing bowl. Strain and discard all excess liquid from onion and place grated onion back into bowl. Add remaining meatball ingredients to bowl and mix well until combined. If mixture is very soft, cover and refrigerate for at least 1 hour to allow mixture to firm up.
4. Using a tablespoon or small ice-cream scooper, scoop out 1 tbsp of mixture and roll it into a ball. Separate meatballs 1 inch apart on baking sheet and bake for 6 minutes, or until lightly browned on outside. Remove from oven. Repeat until all mixture is used up.
5. Stir cooked meatballs into sauce, increase heat to medium-high and bring sauce to a boil. Reduce heat to medium-low and simmer for 10 minutes. Remove from heat, stir in cilantro and season with salt and pepper.
TIP: For a complex, high-fiber carb to keep your energy levels up even longer, pair your meatballs with a side of couscous. Or serve with a side of green beans to get your daily veggie fix!
NUTRIENTS per serving (6 meatballs and 1/3 cup sauce):
CALORIES: 180
TOTAL FAT: 3.5 g
SAT. FAT: 0 g
CARBS: 8 g
FIBER: 2 g
SUGARS: 4 g
PROTEIN: 29 g
SODIUM: 170 mg
CHOLESTEROL: 55 mg
By Joanne Lusted
Serves: 8
Makes: 48, 1-tbsp meatballs
Hands-on time: 45 minutes
Total time: 1 hour, 15 minutes
INGREDIENTS:
SAUCE
• 1 tbsp olive oil
• 1 medium white onion, finely diced
• 2 cloves garlic, minced
• 2 tsp cumin, ground
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 3 cups low-sodium chicken stock
• 4 medium plum tomatoes, diced
• 2 tbsp jarred tomato paste
• 1 lemon, zested (about 1 tbsp)
• 1/2 cup cilantro sprigs, finely chopped
• Sea salt and fresh ground black pepper, to taste
MEATBALLS
• 1 medium white onion, peeled
• 2 lbs lean ground turkey
• 3 cloves garlic, minced
• 1/2 cup cilantro sprigs, finely chopped
• 1 tsp cumin, ground
• 1 tsp paprika
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 1/8 tsp cayenne pepper
• Sea salt and fresh ground black pepper, to taste
INSTRUCTIONS:
1. Prepare sauce: Heat a large saucepan over medium-high heat. Add oil, onion and garlic. Cook, stirring frequently, for about 3 to 5 minutes or until onion is translucent. Add cumin, cinnamon and ginger and continue to cook, stirring continuously for about 1 to 2 minutes or until fragrant. Add stock, tomatoes, tomato paste and zest to pan and bring to a boil. Reduce heat to medium-low and simmer for 15 to 20 minutes. Season with salt and pepper.
2. Prepare meatballs: Preheat oven to 400°F and line a baking sheet with parchment paper.
3. Using a cheese grater, finely grate onion into a large mixing bowl. Strain and discard all excess liquid from onion and place grated onion back into bowl. Add remaining meatball ingredients to bowl and mix well until combined. If mixture is very soft, cover and refrigerate for at least 1 hour to allow mixture to firm up.
4. Using a tablespoon or small ice-cream scooper, scoop out 1 tbsp of mixture and roll it into a ball. Separate meatballs 1 inch apart on baking sheet and bake for 6 minutes, or until lightly browned on outside. Remove from oven. Repeat until all mixture is used up.
5. Stir cooked meatballs into sauce, increase heat to medium-high and bring sauce to a boil. Reduce heat to medium-low and simmer for 10 minutes. Remove from heat, stir in cilantro and season with salt and pepper.
TIP: For a complex, high-fiber carb to keep your energy levels up even longer, pair your meatballs with a side of couscous. Or serve with a side of green beans to get your daily veggie fix!
NUTRIENTS per serving (6 meatballs and 1/3 cup sauce):
CALORIES: 180
TOTAL FAT: 3.5 g
SAT. FAT: 0 g
CARBS: 8 g
FIBER: 2 g
SUGARS: 4 g
PROTEIN: 29 g
SODIUM: 170 mg
CHOLESTEROL: 55 mg
By Joanne Lusted
