Turkey Meatballs: Part 4 – Marinara Turkey Meatballs over Quinoa

We’ve finally made it to the last installment of my turkey meatball series. As you’ve read, most of my turkey meatball recipes are healthy spins on old favorites. First and foremost, the turkey meatball itself is a healthy spin on a traditional Italian meatball, using brown rice instead of bread crumbs and extra lean ground turkey instead of pork or veal. Then we had the turkey meatball lettuce wrap take the place of a traditional meatball sub, and the turkey meatball soup is a healthy version of a matzoh ball soup.

Part 4 is the  pièce de résistance in my healthy swaps. Instead of serving a traditional meatball over a pile of pasta, I’m serving the already-healthier version of meatballs over quinoa with a big scoop of marinara. It absolutely satisfies my craving for Italian food (which I crave often), while being much more figure friendly. I bring this to work for lunch all the time, and my coworkers always ask, “What smells so good?” The quinoa soaks up the garlicky marinara, and the herbs in the sauce bring out the oregano in the meatballs. It’s a perfect, delicious, guilt-free weekday meal that takes virtually no time to make.

Already packed in a Tupperware for lunch. Yum.

What you’ll need (makes 1 serving):
1/2 cup cooked quinoa
1/2 cup marinara sauce (whatever is in your cupboard)
4 turkey meatballs

What you’ll need to do:

This recipe is less about cooking, and more about assembling already cooked ingredients. I usually have quinoa already cooked and packed in Tupperware in my fridge, the turkey meatballs have already been cooked on the weekend, and I just use a store-bought jar of sauce.

If you don’t already have the quinoa cooked, simply follow my Quick and Easy Quinoa recipe. You need one part quinoa to two parts water. Like I mentioned, I usually make a big batch and store it in my fridge for up to a week. If you haven’t already made your quinoa, bring your quinoa and water up to a boil in a small saucepan. As soon as the water starts to bubble, cover and turn the heat down to low. Let it sit for about 10 minutes.

Assemble your dish by putting down 1/2 cup of cooked quinoa, top with the turkey meatballs, and slather with the marinara. If you’re bringing this to work for lunch, just reheat for 1 minute on high in the microwave. Delish!

Advertisements

Turkey Meatballs: Part 3 – Turkey Meatball Soup

We’re on to part 3 of  my turkey meatball series, and you’ll have to trust me with this one. When I first heard of turkey meatball soup, I was very skeptical. So one night when Clinton was out of town, I made this dish for myself (I didn’t want him to be a guinea pig for a dish that even I was unsure of). Because I put in the work on Sunday to make a big batch of turkey meatballs – like I’ve been preaching over the last couple posts – I grabbed a few from my fridge and gave it a try. Needless to say, I’m so glad I did!

This dish reminded me of matzoh ball soup. The broth is slightly salty, which adds a different flavor to the turkey meatballs. At the same time, the pops of garlic, onions, and oregano in the meatballs add plenty of flavor to an otherwise boring broth. Besides, it’s kind of fun to break into one of those meatballs and take a giant scoop of meat, cheese, and broth! As long as your turkey meatballs are made ahead of time, it’s a delicious, 5 minute dinner dish that uses only kitchen staples. Added bonus: it’s about 200 calories, over 25 grams of protein, and very low carb. It’s perfect for a lazy Wednesday night.

Trust me, this is delicious. And wouldn’t you want to try any dish that takes only 5 minutes to make?

What you’ll need (1 serving):
4 turkey meatballs
1 cup low-sodium chicken broth
1 tablespoon Parmesan cheese

What you’ll need to do:

Heat up your turkey meatballs and chicken broth separately so that the turkey meatballs have the opportunity of heating all the way through. The turkey meatballs take about a minute on high in the microwave. The chicken broth takes a minute on high in the microwave, too – heat the chicken broth in the bowl you’re going to eat the soup in.

Put the meatballs in the warm broth and top with the Parmesan. The Parmesan will get all melty and gooey – delicious! This is an easy one to pack for lunch, too.

Enjoy!

Turkey Meatballs: Part 1

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.

These are great to use in a variety of recipes, but they’re also pretty tasty to snack on, too 🙂

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
1 egg
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.

Okay so I didn’t scramble my egg first in this case. Trust me, it’s better and easier if you do. I just wanted to show you what the mass of ingredients looks like.

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.

Put on good music or an entertaining TV show to watch while you roll these guys. They don’t take long, but you will be standing there for a few minutes.

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.

These smell so good when you cook them. The garlic and onion really pop.

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: