Versatile Saucy Meatballs
Spooning the meatballs and sauce over spaghetti squash instead of pasta helps keep the calories and carbohydrates low for this easy dinner.
Ingredients
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1/3 cup water
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1/4 cup bulgur
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1 egg
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1 teaspoon dried Italian seasoning, chili powder, or salt-free Cajun seasoning
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1/4 teaspoon salt
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1/8 teaspoon ground black pepper
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1 pound uncooked ground turkey or extra-lean ground beef (90% lean or higher)
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1 14-1/2-ounce can Italian-, Mexican-, or Cajun-style stewed tomatoes, undrained, cut up
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2 cups hot cooked spaghetti squash (optional)
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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% 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.
Test Kitchen Tip
Low-wattage microwave ovens may require more time, while high-wattage microwave ovens may require less time.
Nutrition information
Calories 244, Total Fat 11 g, Saturated Fat 3 g, Cholesterol 143 mg, Sodium 604 mg, Carbohydrate 14 g, Fiber 3 g, Protein 24 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable .5, Starch .5, Lean Meat 3, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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