Jamie Lee’s Turkey Meatballs
Substituting ground poultry meat in place of beef in meat ball and meat loaf recipes is a easy way to cut out some saturated fat. However, this is only the case if you look closely and read the label when picking out the package of ground poultry meat at the grocery store. You want to see the words skinless, breast meat, and 97-99% fat free. If the ground poultry includes other parts of the bird and/or the skin, your recipe will rank higher in saturated fat content - which defeats the purpose of using poultry instead of beef for many people!
Now, you've picked your product- 99% fat free, skinless ground turkey, and you're on track to healthier dinner. But that's not all. In order to upgrade the nutritional content of your mini meatloaves, you'll have to re-think those high sodium packaged bread crumbs, and the use of several eggs as a binder. In my recipe below, I throw in quick cooking oats (yes, oats- they're not just for breakfast), which will be whole grain and will provide a little fiber. I stuck to just 1 egg and added 1 tbsp of ground flax seed with a couple tablespoons of water. The egg and flax provide fats, but limiting the animal fat cuts down on saturated fat, and the flax seed will offer up a bit of fiber and omegas. Quick tip for flax seed- it's best to consume it ground so your body absorbs the beneficial nutrients. If you have whole flax seeds, run them through a coffee grinder. Many companies sell flax already ground. Additionally, you'll want to refrigerate your flax to prevent rancidity. Ok back to the mini meatloaves- for my seasoning, I turn to my "old faithful" blend of garlic powder, black pepper, onion, and ground red pepper. I also toss in dry thyme and mustard (use dry yellow mustard/mustard seed instead of squeezable to cut out sodium). Notice how I didn't mention salt? Herbs and spices provide tons of flavor, whether dried or fresh, without the heavy sodium load that many salt-containing seasoning blends provide. You can find salt-free seasoning blends in the spice isle at the supermarket, and they come in all varieties for grilling, salads, steak, tacos, etc. The Mrs Dash line has come a long way and has delicious flavors.
I first came up with this recipe because I wanted something pre portioned that would freeze well and defrost easily for a quick dinner or lunch at work. I made 12 and had 3-4 between myself and my husband fresh out of the oven, then put the rest away in the freezer. When I checked back a week later- surprise! No more mini turkey meatloaves for me. Hubby ate them all! And he definitely did not identify the oats or flax in there ;) This recipe is now one of this faves and we are on our second batch- I'm considering a lock box this time around.
Here's my recipe for mini turkey meatloaves. You can throw in minced veggies of choice or get creative with herb and spice blends. They go great with whole wheat penne, extra virgin olive oil, and steamed spinach with parm-reggiano cheese sprinkled on top. You can also smash one in between two whole wheat sandwich thins with melted light mozzarella and a little marinara. Or you can toss them into a broth with some barley and vegetables for a warm, cozy soup.
Jamie Lee's Turkey Meatloaf Balls
1 lb. 93% fat skinless ground turkey
3/4 cup quick cooking oats
1 egg
1 tbsp ground flax seed
2-3 tablespoons water
1 medium onion, finely chopped
1 tsp ground black pepper
1/4 tsp dried thyme
2 tsp yellow mustard
1/2 tsp ground red pepper flakes
1 tbsp garlic powder
2 tbsp plain fat free Greek yogurt
Non-stick cooking spray
1. Preheat oven 375 F.
2. Spray a muffin pan with non-stick cooking spray.
3. Combine all ingredients in a bowl and mix together.
4. Form mixture into ball shapes (a little smaller than a tennis ball) and place in muffin pan.
5. Cook for 25-30 minutes. Be careful not to overcook. For a toasted finish, allow to sit under broiler for last 2 minutes of cooking.
Makes 6 portions (12 large meatloaf balls).
Per serving: 231 calories, 11g total fat, 3g saturated fat, 107mg cholesterol, 11g carbohydrate, 2g dietary fiber, 0g added sugar, 23g protein, 102mg sodium
(Note: You could also use the slow cooker to cook these. I haven't tried it for this particular recipe, but I'd suggest a little liquid like broth to cover the bottom, and then cook on high for 4 hours. Another variation is to form into smaller balls the size of a golf ball and cook in marinara sauce.)