Tuesday, January 6, 2009

Meatballs with Tomato and Zucchini Medley

  • 1/4 pound extra-lean ground beef --OR ground turkey breast
  • 2 tablespoons whole wheat bread crumbs
  • 2 tablespoons liquid egg substitute or 1/2 egg
  • 3/8 teaspoon ground black pepper
  • 1/4 teaspoon dried Italian seasoning
  • 3 tablespoons grated Parmesan cheese
  • 1/2 onion -- finely chopped
  • 1 cloves garlic -- minced
  • 1 zucchini, halved lengthwise -- sliced
  • 1/2 yellow squash, halved lengthwise -- sliced
  • 1/2 can Italian-style cut tomatoes -- (8 ounces)
  • 1/2 can crushed tomatoes -- (8 ounces)
  • 2 tablespoons chopped fresh basil
  • 1 Sprig basil -- for garnish
In a large bowl, combine the beef or turkey, bread crumbs, egg substitute or egg, 1/4 teaspoon of the pepper, the Italian seasoning, and 2 tablespoons of the cheese. Form into balls the size of
walnuts.

Spray a large nonstick skillet with cooking spray and heat over medium heat. Working in batches, add the meatballs and cook for 15 minutes, or until browned and no longer pink inside. Remove to a bowl, leaving drippings in the skillet. Repeat to cook the remaining meatballs.

In the same skillet in warm drippings over medium-high heat, add the onion and garlic and cook for 5 minutes, or until the onion is tender. Stir in the zucchini, yellow squash, cut tomatoes (with juice), crushed tomatoes, the remaining 1/8 teaspoon pepper, the remaining 1 tablespoon cheese, and the meatballs. Heat to boiling. Reduce the heat to low, cover, and cook for 20 minutes. Stir in the chopped basil. Garnish with the basil sprig.

Nutritional Information:
280 calories
20 total fat (5 g sat)
88 mg cholesterol
25 g carbohydrate
23 g protein
6 g fiber
646 mg sodium

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.