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Versatile Saucy Meatballs

Versatile Saucy Meatballs

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  • Makes: 4 servings
  • Start to Finish 25 mins
  • Carb Grams Per Serving: 14

Ingredients

  • 1/3 cup water
  • 1/4 cup bulgur
  • 1 egg
  • 1 teaspoon dried Italian seasoning, chili powder, or salt-free Cajun seasoning
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 pound uncooked ground turkey or extra-lean ground beef (90% lean or higher)
  • 1 14 1/2 - ounce can Italian-, Mexican-, or Cajun-style stewed tomatoes, undrained, cut up
  • 2 cups hot cooked spaghetti squash (optional)
  • 2 tablespoons small fresh basil or cilantro leaves or thinly sliced green onion

Directions

  1. In a large microwave-safe bowl, combine the water and bulgur. Microwave on 100 percent power (high) for 1 minute; do not drain. Cool slightly.
  2. Stir egg, desired seasoning, salt, and pepper into bulgur mixture. Add ground turkey or beef; mix well. Shape into 24 meatballs. Place in a microwave-safe 2-quart square baking dish. Cover with vented plastic wrap. Microwave on 100-percent power (high) for 4 minutes, rearranging once; drain off liquid.
  3. Pour undrained stewed tomatoes over meatballs. Cover with vented plastic wrap. Microwave on 100-percent power (high) for 1 to 3 minutes more or until meatballs are no longer pink in centers (165 degrees F).* If desired, serve meatballs over spaghetti squash. Sprinkle with basil, cilantro, or green onion. Makes 4 servings.

Tip

  • *Test Kitchen Tip: Low-wattage microwave ovens may require more time, while high-wattage microwave ovens may require less time.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 244 cal., 11 g total fat (3 g sat. fat), 143 mg chol., 604 mg sodium, 14 g carb. (3 g fiber), 24 g pro.

Diabetic Exchanges

Vegetables (d.e): 0.5; Lean Meat (d.e): 3; Starch (d.e): 0.5; Fat (d.e): 0.5