- Ingredients:
- Units: US | Metric
- white vinegar
- ketchup
- vegetable oil
- Worcestershire sauce
- ground mustard
- pepper
- 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
- chopped onion
- olive oil
- chili powder
- sea salt
- nutritional yeast
- water or vegetable broth
- quinoa
- paprika
- iceberg or romaine lettuce
- honey
- diced rotisserie chicken meat
- diced red onion
- salt
- creamy natural peanut butter
- olive oil or light mayonnaise
- olive oil - or enough to cover the bottom of the pot
- garlic - finely chopped
- green beans - cut in 1 inch pieces
- bell pepper - medium diced
- fresh tomatoes or 1 x 28 ounces can crushed tomatoes
- cannellini beans
- chickpeas
- quinoa
- kale - stems removed
- red pepper flakes
- Salt and pepper to taste
- Optional:
- Garnish with parmesan to taste
- Garnish with slivered basil or finely chopped rosemary
- water
- carrots - medium diced
- celery stalks - medium diced
- sweet onion - medium diced
- Kosher salt and ground black pepper
- low-fat mayonnaise
- cornmeal
- chia seeds*
- garlic powder
- olive oil cooking spray