Savor a brand new approach to meatballs with this lean turkey alternative. Homemade breadcrumbs are easy to make from any Guiding Stars-earning bread. Just toast the bread until it’s dry and pulse in a food processor with a combination of your favorite herbs.
- 1 medium onion, diced
- 2 large cloves garlic, crushed
- 2 tsp. lemon zest
- 2 Tbsp. fresh rosemary, divided
- 1 lb. 93% lean ground turkey
- ¾ cup whole wheat breadcrumbs
- ¼ cup Parmesan cheese
- ¼ tsp. kosher salt
- ¼ tsp. freshly ground pepper
- ¼ cup whole-wheat flour, divided
- 2 tsp. olive oil
- 2¼ cups low-sodium chicken broth
- 4 tsp. fresh lemon juice
- In a food processor, pulse onion, garlic, lemon zest and half of the rosemary until finely chopped.
- Combine mixture with turkey, breadcrumbs, cheese, salt and pepper. Shape the mixture into 12 2-tablespoon meatball. Roll lightly in flour to coat and save remaining flour.
- Heat oil in a large, nonstick skillet over medium heat. Add meatballs and cook until brown, 3 to 5 minutes. Transfer to a plate.
- Add 1/4 cup of broth to the skillet, increase heat to medium-high and cook until almost evaporated, scraping in browned bits. Add remaining broth and bring to a boil. Reduce to a simmer and return the meatballs to the pan, along with the remaining rosemary. Cover and simmer until the meatballs are cooked through, 8 to 10 minutes. Remove the meatballs to a serving bowl.
- Bring the sauce to a boil and cook until reduced to 1 cup. Whisk lemon juice and 1 tablespoon of the reserved flour in a small bowl. Whisking vigorously, add the flour mixture to the sauce. Simmer, whisking, until slightly thickened. Strain the sauce through a fine-mesh sieve and serve over the meatballs.
|Amount per serving|
|% Daily Value*|
|Total Fat 14.5g||19%|
|Saturated Fat 5g||25%|
|Trans Fat 0g|
|Polyunsaturated Fat 2.5g|
|Monounsaturated Fat 5g|
|Total Carbohydrate 22g||8%|
|Dietary Fiber 3.5g||11%|
|Total Sugars 3g|
|Includes 1g Added Sugars||2%|
|Sugar Alcohol 0g|
|Other Carbohydrate 8g|
|Vitamin D 0mcg||0%|
|Vitamin A 1.7mcg||0%|
|Vitamin C 6mg||6%|
|Vitamin E 0.9mg||6%|
|Vitamin K 4.8mcg||4%|
|Vitamin B6 0.6mg||35%|
|Vitamin B12 0.6mcg||25%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Low Sodium Chicken Broth (chicken Broth (filtered Water, Chicken Stock, Sea Salt), Chicken Flavor, Onion Powder, Potato Flour, Yeast Extract, Garlic Powder, Flavor, Turmeric And Flavor), 93% Ground Turkey, Onion, Whole Wheat Bread Crumbs (bread Crumbs Made From 100% Whole Wheat Bread (whole Wheat Flour, High Fructose Corn Syrup, Molasses, Honey, Wheat Fiber, Soybean And/or Canola Oil, Yeast, Salt, Mono And Diglycerides, Calcium Propionate (preservative), Mono Calcium Phosphate, Calcium Sulfate, Ammonium Sulfate, Datem, Sodium Stearoyl Lactylate, Soy Lecithin, Oat Fiber, Whey Solids, Ascorbic Acid, Sesame Seeds, Caraway Seeds), Grated Pecorino Romano Cheese (pasteurized Sheep's Milk, Cheese Culture, Salt, Enzymes (rennet)), Salt, Dehydrated Parsley Flakes, Spices, Onion Powder, Garlic Powder), Whole Wheat Flour, Parmesan Cheese (milk, Cultures, Salt, Enzymes), Lemon Juice, Olive Oil, Garlic, Rosemary, Lemon Peel, Salt, Black Pepper.
It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping.