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Old 09-09-2012, 12:08 AM
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Default Fun With Meatballs

These are from Mary Hunt's Everyday Cheapskate. Once you tire of messing up the kitchen by tossing them to the kids, there are several ways to have fun with meatballs by eating them!

Baked Meatballs

This recipes produces healthy, tasty and quick meatballs to serve now or freeze for later. One batch is enough for Spaghetti and Meatballs and Swedish Meatballs. Double the recipe and store in zip-type freezer bags and youíll have meatballs at the ready for any of your favorite recipes.

1 cup oatmeal or oat bran

1 cup fat-free milk

1/2 cup egg substitute (equal to 2 eggs)

1 tablespoon dried parsley

2 teaspoons onion powder

1 teaspoon salt (optional)

1/2 teaspoon ground black pepper

1/4 teaspoon ground nutmeg

2 pounds extra-lean ground beef or ground turkey (7% fat)

Preheat oven to 425 degrees. Mix the first eight ingredients. Add ground meat and mix well. Shape into 1 1/2-inch balls. Arrange on baking sheets that have been sprayed with nonstick cooking spray. Bake for 12 minutes or until done. Makes 48 meatballs. Servings: 12.

Nutritional Information
Serving Size: 4 meatballs
Carb Servings: 1/2
Exchanges: 1/2 starch, 2 lean meat

Nutrient Analysis: calories 146, total fat 6g, saturated fat 2g, cholesterol 47mg, sodium 85mg, total carbohydrate 6g, dietary fiber 1g, sugars 1g, protein 17g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D. Published by Small Steps Press, a division of the American Diabetes Association; retail $18.95. To order call 800-232-6733 or visit QuickandHealthy.net. Also available at local and online bookstores.

Spaghetti and Meatballs


24 Baked Meatballs

1 26-ounce jar spaghetti sauce (less than 4 grams fat per 4 ounces)

3 cups cooked spaghetti noodles (3 1/2 ounces dry)

Heat meatballs in sauce. Serve over spaghetti noodles. Servings: 6.

Note: One serving is a good source of fiber.

Nutritional Information
Serving Size: 4 meatballs with sauce and 1/2 cup noodles
Carb Servings: 2
Exchanges: 2 starch, 2 lean meat, 1/2 fat

Nutrient Analysis: calories 277, total fat 9g, saturated fat 2g, cholesterol 47mg, sodium 591mg, total carbohydrate 28g, dietary fiber 4g, sugars 8g, protein 21g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D. Published by Small Steps Press, a division of the American Diabetes Association; retail $18.95. To order call 800-232-6733 or visit QuickandHealthy.net. Also available at local and online bookstores.

Swedish Meatballs

This is a family favorite and so quick to prepare! It tastes great over mashed potatoes, rice, or noodles.

20 Baked Meatballs

1 14.5-ounce can fat-free beef or chicken broth*

3 1/2 tablespoons unbleached all-purpose flour

Pour 1/4 of the broth in a covered container. Add flour and shake well to prevent lumps. In a saucepan, combine remainder of broth with the flour mixture. Bring to a boil, stirring constantly with a wire whisk until thickened. Add meatballs and heat. Servings: 4.

VARIATION: Swedish Meatballs and Mushrooms. Add one small can of mushrooms, drained and rinsed, to the gravy when adding the meatballs
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Old 09-09-2012, 06:38 AM
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