Meatballs in Garlic Sauce

Meatballs in Garlic Sauce

(makes 15 servings)

meatballs
2 pounds (960 g ) extra lean ground turkey
8 large cloves garlic, minced
1 medium onion, minced
1/2 cup (32 g) chopped parsley
1/2 cup (120 ml) liquid egg substitute or 2 large eggs, lightly beaten
1 cup (46 g) fresh bread crumbs
1/4 cup (60 ml) evaporated skim milk
1 teaspoon (5 ml) crushed dried thyme
1/2 teaspoon (2.5 ml) paprika
1/2 teaspoon (2.5 ml) ground cumin
1 teaspoon (5 ml) salt (optional)
1/2 teaspoon (2.5 ml) freshly ground pepper
3 tablespoons (8 g) minced parsley
3 tablespoons (20 g) slivered almonds, toasted
sauce
olive oil cooking spray
6 large cloves garlic, minced
1 medium onion, minced
4 large plum tomatoes, seeded and chopped
2 cups (480 ml) 98% fat free, no-salt-added canned chicken broth
1/4 cup (60 ml) dry sherry

  1. Preheat oven to 425°F (220°C), Gas Mark 7.
  2. In a large bowl, combine ground turkey, garlic, onion, parsley, egg substitute, bread crumbs, evaporated skim milk, thyme, paprika, cumin, salt (if using), and pepper. Mix well and form into meatballs about 1 inch (2.5 cm) in diameter. (You should get about 5 dozen meatballs). Place meatballs on rimmed nonstick baking sheets and bake for 15 minutes, until nicely browned. Using a slotted spoon, transfer meatballs to a large platter and set aside.
  3. To make the sauce: Lightly coat a large nonstick skillet with cooking spray and place over medium heat. Add the garlic and onion and cook, stirring occasionally, until onion is soft but not browned.
  4. Stir in tomatoes, broth, and sherry. Bring to a boil. Add meatballs to the skillet, reduce heat to simmer and continue to cook until meatballs are cooked through, about 8 to 10 minutes, occasionally spooning the sauce over the meatballs.
  5. Transfer meatballs and sauce to a large serving platter and sprinkle with parsley and almonds. Serve with toothpicks for spearing the meatballs.

Per 4 meatball serving: 113 calories (13% calories from fat), 17 g protein, 2 g total fat (0.3 g saturated fat), 7 g carbohydrates, 1 g dietary fiber, 41 mg cholesterol, 80 mg sodium
Diabetic exchanges: 2 very lean protein, 1/2 carbohydrate (bread/starch)