An average serving of four meatballs can have as much as 560 calories and 42 grams of fat. By adding some nonstarchy vegetables for bulk and making some smart swaps (traditional meats out for fat free ground turkey breast, and bread crumbs out for high-fiber wheat bran), you can drastically reduce both the calorie and fat content, and give your family a meal you’ll feel good to serve.
INGREDIENTS (serves 6)
- Nonstick cooking spray
- 1/2 cup (~6 large) button mushrooms, chopped
- 1 small onion, diced
- 2-3 cloves garlic, peeled and minced
- 1 1/2 lbs ground turkey breast
- 2/3 cup fine wheat bran
- 1/4 cup water
- Preheat oven to 350°F. Line baking sheets with parchment paper, tinfoil or a silicon baking sheet and set aside.
- Coat a pan with nonstick cooking spray and place over medium heat. Add mushrooms, onions and garlic to pan and sauté until translucent. Remove from heat and set aside.
- In a large bowl add the turkey, wheat bran, water, egg whites, scallions, parmesan and seasonings and mix to combine. Fold in the sautéed vegetables and mix well.
- Roll mixture into 24 meatballs and place on the prepared baking sheet.
- Bake for 30 minutes, or until cooked through and the meatballs have browned.
- Serve plain or with sauce, as desired.
THE F-FACTOR DIET NUTRITIONAL CONTENT FOR JOURNALING: 4 g carbohydrate, 3g fiber
ACTUAL NUTRITIONAL CONTENT PER SERVING (serves 6, 4 meatballs per serving): 90 calories, 6g carbohydrate, 3g fiber, 12g protein, 2g total fat, 1g sat. fat, 1263 mg sodium