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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Cajun Marinated Chicken

Cajun Marinated Chicken

Cajun Marinated Chicken

Prep Time 10 mins
Cook Time 55 mins
Total Time 1 hr 5 mins
Course Entree
Servings 10 servings
Calories 178 kcal

Ingredients
  

  • 10 each chicken thighs
  • 1 TBSP sugar free ketchup
  • 2 TBSP oil
  • 1/4 tsp pepper
  • 1 1/2 tsp tsp cajun seasoning
  • 1 tsp garlic powder
  • 1 tsp italian seasoning
  • dash of salt

Instructions
 

  • Preheat oven to 350 degrees.
  • Place chicken in a large self closing plastic bag in marinade.
  • Marinate of rum to 3 hours for stronger flavor.
  • Cook for 55 minutes.

Notes

Nutrition

Sodium: 370mgCalcium: 1mgVitamin C: 0.2mgVitamin A: 10IUSugar: 0.1gFiber: 0.2gPotassium: 4mgCholesterol: 84mgCalories: 178kcalMonounsaturated Fat: 1gPolyunsaturated Fat: 1gSaturated Fat: 2gFat: 11gProtein: 20gCarbohydrates: 1gIron: 1.1mg
Keyword chicken
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Melt in Your Mouth Baked Chicken

Melt in Your Mouth Baked Chicken

Melt in Your Mouth Baked Chicken

Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Course Entree
Servings 4 servings
Calories 269 kcal

Ingredients
  

  • 4 each boneless, skinless chicken breast
  • 5 ounces greek yogurt, plain
  • 1/2 cup parmesan cheese, grated
  • 1 tsp seasoning salt
  • 1/2 tsp garlic powder
  • 1/4 tsp pepper

Instructions
 

  • Preheat oven to 375 degrees. Spray baking dish with non-stick cooking spray.
  • Combine yogurt, parmesan cheese and seasonings.
  • Spread mixture over chicken.
  • Bake for 45 minutes, or until chicken is cooked through and topping is browned.

Notes

Nutrition

Sodium: 1264mgCalcium: 350mgVitamin C: 0.1mgVitamin A: 50IUSugar: 0.3gFiber: 0.2gPotassium: 80mgCholesterol: 124mgCalories: 269kcalMonounsaturated Fat: 0.001gPolyunsaturated Fat: 0.002gSaturated Fat: 1gFat: 12gProtein: 41gCarbohydrates: 3gIron: 0.7mg
Keyword chicken
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Egg Roll in a Bowl

Egg Roll in a Bowl

Egg Roll in a Bowl

Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Entree
Servings 8 cups
Calories 122 kcal

Ingredients
  

  • 1 pound 93/7 ground turkey
  • 7 cups coleslaw mix
  • 2 TBSP liquid aminos
  • 1 TBSP garlic powder
  • 1/2 cup green onion

Instructions
 

  • Cook turkey.
  • Stir in coleslaw mix, garlic, aminos and stir.
  • Top with green onions and drizzle with more aminos.
  • This is also served great together with cauliflower rice.

Notes

Nutrition

Sodium: 64mgCalcium: 60mgVitamin C: 34.7mgVitamin A: 1150IUSugar: 3gFiber: 1gPotassium: 41mgCholesterol: 40mgCalories: 122kcalMonounsaturated Fat: 0.004gPolyunsaturated Fat: 0.01gSaturated Fat: 1gFat: 4gProtein: 14gCarbohydrates: 6gIron: 0.9mg
Keyword low carb, meal prep, protein
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Cloud Bread

Cloud Bread

This recipe is a great alternative to bread.  It may take you a couple of times of making this recipe to get the hang of it.  There is definitely a art to making these.

Cloud Bread

Prep Time 10 mins
Cook Time 18 mins
Total Time 28 mins
Course Side Dish
Servings 8 servings
Calories 55 kcal

Ingredients
  

  • 4 large eggs
  • 1/2 tsp cream of tartar
  • 1/4 cup cream cheese
  • 1 tsp italian seasoning
  • 1/2 tsp garlic powder
  • 1/2 tsp sea salt

Instructions
 

  • Preheat oven to 300 degrees. If you have a convection oven, set on convect.
  • Line to baking sheets with parchment paper.
  • Separate the egg whites from egg yolks. Place the whites in a mixer with whip attachment. Add cream tartar and beat on high until the froth turns into firm meringue peaks. Move to a separate bowl.
  • Place the cream cheese into the mixing bowl and beat on high until soft. Then add egg yolks one at a time to blend. Scrape the bowl and beat the mixture until smooth. Then beat in seasoning, salt and garlic powder.
  • Gently fold in the meringue into the yolk mixture. Try to deflate the meringue as little as possible, so the mixture is still firm and foamy.
  • Spoon 1/4 cup mixture portions onto the baking sheets and spread into 4 inch even circles about 3/4 inch high. Make sure to leave space between each one as they will speed when baking.
  • Bake on convection for 15-18 minutes or in a conventional oven for up to 30 minutes. The bread will be golden on the outside and firm when done.
  • Cool for several minutes then move and serve.

Notes

Here are a few tips:
  1.  When making cloud bread make sure to whip the egg whites and cream of tartar first.  This mixture needs to be extremely firm for the bread to bake successfully.  The cream of tartar acts as a stabilizer.
  2. Then beat the cream cheese, egg yolks and seasoning separately.  Tis mixture needs to be smooth.
  3. Fold the two egg mixtures together, spoon the mixture onto baking sheets and bake.

Nutrition

Sodium: 57mgCalcium: 20mgVitamin A: 250IUSugar: 0.2gPotassium: 31mgCholesterol: 100mgCalories: 55kcalSaturated Fat: 2gFat: 4gProtein: 3gCarbohydrates: 1gIron: 0.4mg
Keyword bread
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