HEALTHY MEATBALLS
47
These meatballs are packed with fiber and protein—
a great addition to your spaghetti
or meatball sub!
Serves: 4
Serving Size: 4 meatballs (9.56 oz)
Prep Time: 30 minutes
Inactive: 40 minutes
Cook: 20 minutes
TOTAL: 1 hour 30 minutes
Ingredients:
Instructions:
Cook brown rice to package instructions. While rice is cooking, drain and rinse beans, add to bowl
and mash beans. Add ground turkey and set aside. Chop all fresh ingredients: garlic, basil, oregano,
parsley and onions. Add to bowl. Slightly beat egg white and add to mixture. Add grated cheese,
bread crumbs and 1/3 cup of sauce (save the additional sauce for dipping). When rice is cooked and
cool enough to handle, add to mixture. Add salt and pepper. Lightly mix with hands until all ingredi-
ents are mixed together—do not over mix or meatballs will be tough. Scoop mixture with an ice cream
scoop and form meatballs. Put on a baking sheet, sprayed lightly with olive oil. Bake for 20 minutes.
Serve with dipping sauce. Makes 16 meatballs.
Nutritional Value:
Calories: 425
Fat: 10.8 g
Cholesterol: 62 mg
Sodium: 303 mg
Carbohydrates: 50.3 g
Dietary Fiber: 12.0 g
Sugars: 4.1 g
Protein: 30.7 g
Maureen from Store 6878
in Okeechobee, FL
425
CALORIES
per serving
• 1/2 lb ground turkey
• 3/4 cup canned black beans
• 3/4 cup canned white navy beans
• 1 cup brown rice
• 1 cup low-fat pasta sauce
• 2 tablespoons bread crumbs
• 1 egg white
• 3 cloves garlic
• 4 sprigs fresh basil
• 1 sprig fresh oregano
• 2 tablespoons grated cheese
• 1 pinch salt
• 1 pinch pepper
• 4 sprigs parsley
• 6 tablespoons green onions
per serving
Weight Watchers
10
PointsPlus
value
®