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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Baked Parmesan Pork Chops

Baked Parmesan Pork Chops

These were some of the best juicy and tender pork chops we have made!  The flavors were amazing.  The main devoured them.

Baked Parmesan Pork Chops

Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Entree
Servings 4 people
Calories 303 kcal

Ingredients
  

  • 2 TBSP dijon mustard
  • 2 TBSP Extra Virgin Olive Oil
  • 1 tsp italian seasoning
  • 8 thinly sliced Center Cut Loin Chops
  • 1 cup Parmesan cheese
  • salt and pepper to taste

Instructions
 

  • Preheat oven to 400 degrees.
  • Spray cookie sheet with cooking spray.
  • In a bowl, mix mustard, oil, and Italian seasoning.
  • Salt and Pepper the pork chops to your liking.
  • Brush both sides of the pork chops with mixture.
  • Then , sprinkle both sides of pork chops with parmesan cheese.
  • Place pork chops of the baking sheet.
  • Bake about 15 minutes.

Notes

Nutrition

Sodium: 525mgCalcium: 300mgVitamin A: 300IUCholesterol: 95mgCalories: 303kcalMonounsaturated Fat: 5gPolyunsaturated Fat: 1gSaturated Fat: 7gFat: 17gProtein: 35gCarbohydrates: 1g
Keyword low carb, meal prep, pork, protein
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Zucchini Tuna Steaks

Zucchini Tuna Steaks

Zucchini Tuna Steaks

Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Entree
Servings 4 patties
Calories 88 kcal

Ingredients
  

  • 1/2 medium zucchini (about 100 g) grated, and liquid squeezed out
  • 1 can albacore tuna, drained
  • 2 Tbsp oats
  • 2 Tbsp shredded cheese
  • 1 each egg
  • 1/4 tsp garlic salt
  • 1/4 tsp dill
  • 1/4 tsp onion powder
  • salt and pepper to taste

Instructions
 

  • Grate up about half of a medium sized zucchini or about 100 grams. Dump all that grated zucchini into a thin dish towel or cheese cloth and wrap all the sides up around it forming a ball. Twist the cloth at the top, right above the ball of zucchini, and keep twisting it as tight as you can to squeeze as much liquid out of the zucchini as possible. It will all come out through the towel.
  • In a mixing bowl, add the squeezed zucchini and all the other cake ingredients and mix well together.
  • Heat a medium frying pan to medium low. Spray with non stick spray.
  • Scoop about half of the mixture out into one side of the frying pan and use your spoon to form a round flat cake, about 1/2 inch thick. Then do the same with the rest of the mixture on the other side of the frying pan. Let it cook for about 5-6 minutes on medium low. You can check the bottom if you want, so when it gets a little crispy and golden brown, flip it over with a spatula and let it cook about the same amount on the other side.
  • When the cakes are ready, scoop them out onto a plate

Nutrition

Sodium: 57mgCalcium: 320mgVitamin C: 6.6mgVitamin A: 150IUSugar: 1gFiber: 1gPotassium: 222mgCholesterol: 67mgCalories: 88kcalMonounsaturated Fat: 1gPolyunsaturated Fat: 0.4gSaturated Fat: 1gFat: 3gProtein: 10gCarbohydrates: 6gIron: 0.9mg
Keyword low carb, meal prep, 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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