Turkey Meatballs

Turkey Meatballs

Turkey Meatballs

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Entree
Servings 16 meatballs
Calories 135 kcal

Ingredients
  

Meatballs

  • 2 pounds 93/7 ground turkey
  • 1 small onion, chopped
  • 2 packages dry onion soup mix
  • 1/2 cup egg whites

Sauce

  • 2 TBSP butter
  • 2 TBSP flour
  • 1 cup beef broth
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1 1/2 TBSP Worcestershire sauce
  • 1/2 cup 2% milk
  • 1/2 tsp dried oregano
  • salt and pepper to taste

Instructions
 

Meatballs

  • Heat Skillet to Medium Heat
  • In large bowl mix ground turkey, onion, onion soup mix, and egg whites. Shape into 1 1/2-2 inch meatballs. Heat over medium heat in large non-stick skillet. Add meatballs and cook until browned on all sides. Do not crowd the skillet. If necessary work in batches.
  • Once meatballs are cooked, add in 1 large can of cream of mushroom soup.

Sauce

  • Melt butter in same skillet over medium low heat. Whisk in flour and cook for 2-3 minutes; whisking constantly. Whisk in beef broth, garlic powder, onion powder, Worcestershire sauce, cream and oregano in large skillet. Simmer for 15 minutes. Add meatballs to skillet and spoon sauce over meatballs. Sprinkle with fresh parsley.
  • Serve over cauliflower rice or rice.

Notes

Four ways to keep your meatballs round!

  • Refrigerate – after rolling the meatballs store covered in the refrigerator for at least one hour or up to 24 hours.
  • Freeze – Place the meatballs on a cookie covered with parchment paper.  They can be close together but not touching. Place them in the freezer until frozen.  You can cook from frozen or transfer to freezer bags. They are good for up to three months.
  • Bake – Place on a cookie sheet and bake at 375 degrees for about 20 minutes or until cooked through.  This method works fairly well because the meatballs are not turned like on the stove top.
  • Simmer in liquid – drop into simmering broth until they are partially cooked.  When they float remove them to paper towels and then brown in a skillet or in the oven.

Nutrition

Sodium: 534mgCalcium: 40mgVitamin C: 1.7mgVitamin A: 150IUSugar: 2gFiber: 1gPotassium: 63mgCholesterol: 45mgCalories: 135kcalMonounsaturated Fat: 0.04gPolyunsaturated Fat: 0.02gSaturated Fat: 2gFat: 6gProtein: 13gCarbohydrates: 6gIron: 1.1mg
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Mexican Eggs

Mexican Eggs

Mexican Eggs

Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast
Cuisine Mexican
Servings 1 servings
Calories 120 kcal

Ingredients
  

  • 6 tbsp egg whites
  • 2 tbsp refried beans
  • 2 tbsp shredded cheese

Instructions
 

  • Cook egg whites until cooked.
  • Top with refried beans and cheese and microwave for 30 seconds to melt.

Notes

Nutrition

Sodium: 385mgCalcium: 100mgVitamin A: 150IUSugar: 0.2gFiber: 1.2gPotassium: 160mgCholesterol: 12.5mgCalories: 120kcalSaturated Fat: 3gFat: 4.8gProtein: 15gCarbohydrates: 5g
Keyword egg whites, protein
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Buffalo Chicken Casserole

Buffalo Chicken Casserole

Buffalo Chicken Casserole

Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Entree
Servings 12 servings (equal size)
Calories 192 kcal

Ingredients
  

  • 2 pounds chicken breast, cooked
  • 1 large spaghetti squash
  • 1/2 cup buffalo sauce
  • 1 medium onion, chopped
  • 1/2 cup OPA Ranch Dressing
  • 1 cup low fat shredded cheese
  • 1 tsp garlic powder
  • 9 Tbsp egg whites
  • salt and pepper to taste

Instructions
 

  • Preheat oven to 400 degrees and crease 9x13 pan and set aside.
  • Boil chicken until soft and then shred with a fork.
  • Cut squash in half and scrape the seeds out. microwave for approximately 8 minutes or until squash is able to be shredded.
  • While squash is cooking, sauce the onion for 5-7 minutes, until softened and mostly cooked through.
  • Shred the squash with a fork and place in a large bowl. Use clean towel and press any liquids out.
  • Add the onion mixture to the bowl with the chicken, buffalo sauce, ranch, egg whites, garlic powder, salt and pepper. Stir well.
  • Pour minute into greased pan.
  • Bake at 400 degrees for 30-40 minutes.
  • Cut into 12 equal parts and enjoy!

Notes

Nutrition

Sodium: 723mgCalcium: 170mgVitamin C: 5.8mgVitamin A: 450IUSugar: 2gFiber: 1gPotassium: 311mgCholesterol: 51mgCalories: 192kcalTrans Fat: 0.02gMonounsaturated Fat: 1gPolyunsaturated Fat: 1gSaturated Fat: 2gFat: 7gProtein: 25gCarbohydrates: 7gIron: 0.7mg
Keyword casserole, chicken, spicy
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Spinach Feta Wrap

Spinach Feta Wrap

Spinach Feta Wrap

Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Breakfast
Servings 1 person
Calories 274 kcal

Ingredients
  

  • 6 Tbsp egg whites
  • 1 each mission carb balance tortilla shell
  • 1/2 wedge laughing cow cheese wedge
  • 1/2 cup spinach
  • 1 ounce fat free feta
  • 2 each sun dried tomato

Instructions
 

  • On medium heat, coat a frying pan with cooking spray.
  • When hot, add your egg whites, salt and pepper to taste and whisk roughly until fully cooked. Egg whites should form a patty when cooked.
  • Add your fresh spinach and cover for 1-2 minutes, until wilted. Set aside.
  • Lay open your tortilla shell and spread with laughing cow cheese wedge.
  • Add your egg whites, wilted spinach, sun dried tomatoes and crumbled feta and wrap up, cut in half and serve.
  • If making in a batch, allow the egg whites and spinach to cool completely before assembling. Wraps can be frozen.

Notes

Nutrition

Sodium: 817.3mgCalcium: 220mgVitamin C: 10.5mgVitamin A: 2265IUSugar: 4.8gFiber: 14.2gPotassium: 150mgCholesterol: 7.5mgCalories: 274kcalPolyunsaturated Fat: 1gSaturated Fat: 5.3gFat: 5.1gProtein: 24.8gCarbohydrates: 27.6gIron: 1.9mg
Keyword egg whites, high fiber, low carb
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