marinate at least 3 hours
- soy sauce
- brown sugar
- cooked chicken
- crushed tomatoes
- tomato paste
- chopped onion
- green bell pepper chopped
- sliced mushrooms
- chopped parsle
- garlic powder
- dried basil
- dried oregano
- chicken broth
- cooked spaghetti
- 8oz rotini
- salt and pepper
- butter
- flour
- 6oz plain Greek yogurt
- 4oz shredded cheddar cheese
- panko bread crumbs
- butter
- celery
- dried parsley
- dried thyme
- crushed bay leaves
- rice
- cream of chicken soup
- salt & pepper
- olive oil
- chicken broth
- baby spinach
- heavy cream
- chicken broth
- cooked shredded chicken
- salsa verde
- ground cumin
- Chopped fresh cilantro leaves
- Crumbled tortilla chips
- Diced avocado
- Shredded Monterey Jack
- Sour cream
- black pepper
- canola oil
- diced pimientos
- canola mayonnaise
- fresh lemon juice
- hot sauce
- minced green onions
- shredded cheddar cheese
- applewood-smoked bacon
- For Tempeh/Veggies:
- Steamed Kale
- Red Wine Vinegar
- Rounded Tbsp. Whole Grain Dijon Mustard
- Salt/Pepper To Taste
- For Kabocha Squash Mash:
- Coconut Milk
- Olive Oil
A touch of cinnamon distinguishes these delicious tomato-sauced meatballs. Adding whole-grain bulgur allows you to use less meat, resulting in meatballs with less than half the total fat and saturated fat of the original. Plus a vibrant-tasting combination of fresh and canned tomatoes in the sauce helps reduce the sodium by two-thirds. Serve with pasta, polenta or even on a whole-grain roll with a bit of melted part-skim mozzarella for a meatball sub.
NUTRITION PROFILE
Diabetes appropriate | Low calorie | Healthy weight | High fiber |
NUTRITION
Per serving: 283 calories; 11 g fat ( 4 g sat , 4 g mono ); 73 mg cholesterol; 20 g carbohydrates; 23 g protein; 5 g fiber; 687 mg sodium; 271 mg potassium.
Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (30% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 2 1/2 lean meat
- salt
- diced tomatoes
- cubed whole-wheat country bread
- large egg
- large egg white
- 93%-lean ground beef
- finely shredded Parmesan cheese
- ground cinnamon
- dried oregano
- crushed red pepper
- Salt and pepper
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