1. Recipe: Teriyaki Turkey Meatballs
Add bulk and flavor to turkey meatballs with shredded vegetables. These high protein bites have branch chain amino acids (BCAAs) that will help build muscle, not belly fat.
Skill level: Beginner
Serves: About 35
Start to Finish: 45 minutes
Prep: 15 minutes
Cook: 30 minutes
Ingredients:
For the teriyaki sauce
¼ cold cup water
1 tablespoon cornstarch
¼ cup light soy sauce
1 teaspoon sesame seed oil
¼ cup water
3 tablespoons brown sugar
½ teaspoon fresh grated ginger
1 clove garlic, minced
1 tablespoon honey
For the meatballs
1½ pounds lean ground turkey
2 eggs
½ cup panko bread crumbs
½ cup finely minced onion
½ cup finely minced green bell pepper
½ cup grated carrot
2 cloves garlic, minced
1 teaspoon fresh grated ginger
½ teaspoon ground black pepper
1 tablespoon teriyaki sauce (see recipe instructions below)
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Instructions:
For the teriyaki sauce
1. Whisk together the water and the cornstarch in a small cup or bowl, set aside.
2. In a small saucepan over medium heat, combine the soy sauce, sesame seed oil, water, brown sugar, ginger, garlic and honey. Bring to a simmer, then slowly whisk in the water/cornstarch mix. Continue to whisk until the sauce starts to thicken, about 2 minutes. Remove from heat.
For the meatballs
1. Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper (or spray with nonstick cooking spray).
2. In a large bowl, add the ground turkey, eggs, panko, onion, bell pepper, garlic, ginger, black pepper and teriyaki sauce. Using clean hands (or a wooden spoon), mix ingredients until well combined.
3. Form meatballs into 1½ inch balls and place on prepared baking sheet. Bake for 20-25 minutes or until meat is fully cooked (a thermometer inserted into the center reaches 165 degrees F).
4. Remove meatballs from the oven and toss with teriyaki sauce. Garnish with sesame seeds, if desired. Serve immediately.
Nutrition Information (per 1 meatball)
Calories: 46; Total Fat: 2 grams; Saturated Fat: 0 grams; Protein: 4 grams: Carbohydrates: 3 grams; Sugar: 1.5 grams; Fiber: 0 grams; Cholesterol: 25 milligrams; Sodium: 86 milligrams
Recipe and photo by Brittany Poulson, MDA, RDN, CD, CDE of Dietitian Brittany.
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