Tuesday, 8 April 2014

Honey Garlic Turkey Meatballs & Wild Rice Quinoa

     This recipe is the perfect mix between sweet and savory. My family really loves this one! Turkey meatballs are a healthier alternative to beef, and the wild rice quinoa is a better option in the place of starchy rice. Turkey is low in fat, high in protein, and contains B vitamins, which help reduce LDL (the bad cholesterol). I is also high in zinc, and potassium. Wild rice is gluten free, high in protein, fiber, and is a heart healthy food. This rice is actually considered a grass, which means it can be eaten by diabetics. This meal is protein packed and great for overall health and immunity! 



Recipe

Turkey Meatballs

Ingredients:
  • Nonstick cooking spray
  • 1 1/2 lbs lean ground turkey
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1 egg, lightly beaten
  • 3/4 cup oats (I use quinoa flakes)
  • 2 cloves chopped garlic
  • 1-2 tbsp cilantro (to taste)
  • 2 tbsp organic tomato sauce


Honey Garlic Sauce

Ingredients:
  • 1 tsp garlic powder
  • 1/2 cup brown sugar (I used stevia, it works fairly well, but will make it slightly sweeter so you will want to tone it down a bit :) )
  • 1/2 cup soya sauce
  • 1/2 cup honey
Steps:
  • Preheat oven to 400.
  • Lightly spray casserole dish with cooking spray.
  • Combine all turkey meatballs ingredients in large bowl and mix well with clean hands.
  • Roll meatballs into 30 1 inch meatballs, and place in casserole dish.
  • In separate bowl, mix together all honey garlic ingredients, then pour over meatballs.
  • Cook for approximately 30 minutes.
  • Add 1 cup wild rice (I used Sprouted Rice and Quinoa Blend by TruRoots) to 1 3/4 cup boiling water in a medium saucepan. Reduce heat to low, cover and simmer for 25 minutes or until water is absorbed. Remove from heat. Let stand covered for 10 minutes. Fluff with fork. 
  • Serve nice and hot!
In one serving  (5 meatballs, 1/4 cup wild rice)
Calories: 390
Fat: 11.5 g
Saturated Fat: 3.03 g
Cholesterol: 109 mg
Sodium: 470 mg
Carbohydrate: 44 g
Fiber: 3 g
Sugars: 5 g
Protein: 29 g

Enjoy!