Welcome to my 4-part turkey meatball series! For the next few posts, I’m going to try something new. First, I’ll give you a basic item – in this case, a turkey meatball recipe. Then, I’ll take that basic item and build on it for the next few posts to show different ways to use it in your cooking. This is a great way to do a brunt of the work on the weekend so you’ll have quick, healthy meals ready to assemble for the rest of the week.
Turkey meatballs are a great way to start. They’re really tasty with tons of flavor from the garlic, onion, and oregano. But they’re also incredibly healthy because I’ve substituted brown rice for bread crumbs, leaving the calorie count at 162 per serving with 21.4 grams of protein, 7.2 carbs, and very low sodium. And they don’t take too long to make – only about 30-45 minutes depending if you’ve already made rice or not. Not to mention, you’ll already find a lot of these ingredients in your kitchen staples. These babies are a great staple that the whole family will love.
Let’s get started with my basic turkey meatball recipe.
What you’ll need (serving size is 4 meatballs, this makes about 28 total):
1.25 pounds ground turkey – I like Jennie-O Extra Lean Ground Turkey Breast
1/2 medium white onion
5 tablespoons chopped or minced garlic
1/4 cup dried oregano
1/2 cup cooked brown rice
Dash of salt and pepper
2 tablespoons olive oil
What you’ll need to do:
Start by cooking your brown rice. You can instant brown rice or regular brown rice, cooked over the stove or in a rice cooker. Whatever the method, you’ll want 1/2 cup rice and 1 cup of water. If you cook it over the stove, start with both the rice and water in a pot. Bring to a boil, then immediately turn the heat down to low and simmer covered for about 10 minutes.
After the rice is done, prep your space. Have a cutting board and medium mixing bowl out, a large pan on the stove, and a baking sheet covered in aluminum foil. As I roll my turkey meatballs, I put them on the baking sheet covered with aluminum foil so I can pop them in the pan at the same time – the aluminum foil helps save me from washing the dish.
Crack your egg into the medium mixing bowl and scramble. Chop your onion very fine; you want the pieces small so that they mix in well with the ground turkey and other ingredients. Add it to the egg in the medium mixing bowl along with the brown rice, garlic, oregano, S & P. Then, add the ground turkey.
Use your fingers to combine all the ingredients. This way, I find that you combine the ingredients more thoroughly, and (let’s face it) it’s kinda fun. Besides, your hands will be messy anyway because you must roll out your turkey meatballs with you hands.
After the ingredients are combined, tear off a small piece of the mixture and roll into a 1-inch ball in your hands. Place on the baking sheet as you go, and keep rolling the meatballs until they’re done.
Turn your pan on medium-high heat and add your olive oil. Once the pan is heated, add as many meatballs as will fit in the pan. Cook for about 6-8 minutes, constantly turning and rotating to brown all sides – if you’re unsure if the meatballs are done, select the largest one and break open to see if it’s cooked through. If it’s done, feel free to enjoy a small snack. I figure it’s the chef’s prerogative to sample as he/she goes anyway! Work in batches if your pan isn’t large enough to hold all the meatballs.
Enjoy! Make one of the upcoming recipes right away, or pack ’em up in a Tupperware and refrigerate to use for the rest of the week.
These would be delicious over regular or whole-wheat pasta, but I want to give you a few extra twists on a classic. So stay tuned for the following recipes: