Glazed Turkey Meatballs
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- 1 lb. ground white meat turkey
- 1/2 cup fresh bread crumbs
- 1 egg, beaten
- 1/2 cup minced red onion, divided
- 3/4 cup pineapple tidbits, drained and divided (reserve juice)
- 1/4 cup minced red pepper
- 2 cloves garlic, minced
- 2 tsp reduced sodium soy sauce
- 1/2 tsp black pepper
- 1 cup no sugar added bbq sauce
- 1/2 cup, no sugar added apricot orange preserves
- reserved pineapple
- reserved red onion
- 2 T rice wine or apple cider vinegar
- 2 T of the reserved pineapple juice
- 2 tsp hot sauce
- 1/2 tsp fresh ground pepper
- fresh parsley for garnish
- Preheat oven to 375°
- Line a baking sheet with parchment paper.
- In a large bowl, gently mix all ingredients except the glaze ingredients. Do not over mix or “pack” the meatball mixture.
- Roll the meatballs into 1 oz portions and place on the parchment paper. Lightly spray the meatballs with non-stick cooking spray and bake for about 12 minutes.
- Remove the meatballs from the oven and set aside.
- In a medium sauce pan, add the glaze ingredients and bring to a simmer for about 15 minutes. Add the meatballs and toss to coat, add additional reserved pineapple juice if needed to keep the glaze fluid. Simmer for 10 minutes. Serve the meatballs warm with fresh parsley garnish.
***Healthy changes and substitutions
- * Using white meat ground turkey cuts the calorie and fat count in half over ground beef.
- * Using the addition of pineapple, keeps these meatballs moist and juicy without adding any additional fat.
- * Using no sugar added BBQ sauce and fruit preserves keeps the sugar content low.
- *Do not try to brown the turkey meatballs, they will be dry and overcooked if they get to the brown stage.
- *It is helpful to dip your hands into a bowl of cold water when forming meat patties of meatballs, this keeps the meat from sticking to your hands and makes it easy to form.
- ***Nutritional Facts
- *Ground white turkey meat contains about 100 calories and 2.5 grams of fat per 3 oz serving, less than half of the totals for beef.
- *White meat turkey contains about 18 grams of protein per 3 oz serving.
- * Pineapple is a rich source of Vitamin C as well as heart healthy fiber. Pineapple also contains the enzyme bromelain, which has anti-inflammatory, anti-clotting properties.
Robin Shea http://www.robinshea.com/