Monday, September 13, 2010

Turkey-Jasmine Rice Meatballs

I normally buy my meatballs from Trader Joe's but I got this recipe from my personal trainer and thought I'd give them a whirl.  They turned out great. The recipe is detailed out below!

Serving Size:  3 meatballs - 220 calories + salad & couscous
Source:   Nancy Eisenman, Certified Personal Trainer

1 cup water
1/3 cup uncooked jasmine rice
1/4 cup dry breadcrumbs (seasoned if want more flavor)
1/4 cup chopped green onions
1/2 teaspoon salt
1/4 teaspoon ground pepper
1 lb ground turkey
2 large egg whites
1 garlic clove, minced
Cooking spray


To prepare meatballs: bring 1 cup water to a boil in a small saucepan. Stir in Jasmine Rice, reduce heat, and simmer for 15 minutes or until rice is almost tender. Drain; cool. Combine rice, breadcrumbs, and the rest of the ingredients through the garlic clove. Shape mixture into approx. 12-15 meatballs.


Heat a large nonstick skillet over medium; coat pan with cooking spray a little olive oil. Add meatballs; cook around until they are brown and cooked on the inside (approx. 12-15 minutes or a little more). Keep turning them and make sure they don't burn. Remove from heat; keep warm.


Cook the couscous or whole grain rice of your choice and then serve with meatballs.


Notes:  I added spinach to this recipe for some added fiber.  I also baked my meatballs after I quickly browned them in the skillet (to hold form).  I baked them at 350 degrees for 15-20 minutes.  Use a digital thermometer to ensure that turkey is cooked (160 degrees).  These meatballs were also good the next day in a tortilla wrap or pita with hummus, tomato, lettuce, and a little bit of cheese. 

Ratings:
Moe, 8 out of 10
Miss J, 10 out of 10
 
Enjoy!
 
- Miss J
 
*No pictures as meatballs generally speaking don't photograph well :)

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