By DANA SPARKS
MAYO CLINIC NEWS NETWORK
Meatballs are a quick, make-ahead option for turning ground turkey, chicken or lean beef into dinner. You can roll and freeze uncooked meatballs when you have time. Then thaw and bake for 15 minutes on a busy night.
Need some ideas for serving meatballs? Make meatball subs made with whole-wheat buns, marinara sauce and a sprinkle of Parmesan cheese. Or toss meatballs with chicken broth, kale and white beans for a quick soup. Finally, for a low-carb twist on spaghetti and meatballs, trade your usual pasta for roasted spaghetti squash strands.
HOMEMADE ITALIAN MEATBALLS
- ¹⁄3 large onion, minced
- 2½ teaspoons minced garlic
- 6 tablespoons grated Parmesan cheese
- ¹⁄3 cup chopped flat leaf Italian parsley
- 1½ tablespoons egg substitute
- 1 teaspoon kosher salt
- ¹⁄8 teaspoon ground black pepper
- 1½ pounds lean ground beef
Heat the oven to 350 Fahrenheit. In a small saucepan, saute the onions and garlic until tender, about 5 to 7 minutes. Remove from heat. In a medium bowl, combine the onions, cheese, parsley, garlic, egg substitute, salt and pepper; mix well. Add the beef; gently mix with hands until just combined. Form mixture into 1-inch meatballs — about ¾ ounces each. Place on a baking sheet and bake for 10 to 15 minutes or until meatballs reach an internal temperature of 160 Fahrenheit.
Nutritional information per serving size 1 cup: 198 calories; 10 g total fat; 4 g saturated fat; 0 g transfat; 4 g monounsaturated fat; 76 mg cholesterol; 502 mg sodium; 2 g total carbohydrate; 0 g dietary fiber; 0 g total sugars; 26 g protein.