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Saucy Meatballs

Versatile Saucy Meatballs 
Give this hearty sauce an Italian, Mexican, or Cajun spin depending on the seasoning and type of tomatoes you use.  Cooking the meatballs in the microwave makes them quick to cook and decreases the heat in your kitchen on a warm fall day.

meatballs
  • 1/3 cup water
  • 1/4 cup bulgur
  • 1 egg
  • 1 teaspoon dried Italian seasoning, chili powder, or salt-free Cajun seasoning
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 pound uncooked ground turkey or extra-lean ground beef (90% lean or higher)
  • 1 14 1/2 - ounce can Italian-, Mexican-, or Cajun-style stewed tomatoes, undrained, cut up; low-sodium, if available
  • 2 cups hot cooked spaghetti squash (optional)
  • 2 tablespoons small fresh basil or cilantro leaves or thinly sliced green onion




Directions:  
In a large microwave-safe bowl, combine the water and bulgur. Microwave on 100 percent power (high) for 1 minute; do not drain. Cool slightly. 

Stir egg, desired seasoning, salt, and pepper into bulgur mixture. Add ground turkey or beef; mix well. Shape into 24 meatballs. Place in a microwave-safe 2-quart square baking dish. Cover with vented plastic wrap. Microwave on 100-percent power (high) for 4 minutes, rearranging once; drain off liquid. 

Pour undrained stewed tomatoes over meatballs. Cover with vented plastic wrap. Microwave on 100-percent power (high) for 1 to 3 minutes more or until meatballs are no longer pink in centers (165 degrees F).* If desired, serve meatballs over spaghetti squash. Sprinkle with basil, cilantro, or green onion. Makes 4 servings. 



TIP:  Low-wattage microwave ovens may require more time, while high-wattage microwave ovens may require less time. 

Makes 4 servings 

Per Serving: 244 calories, 11 g fat (3 g sat fat), 14 g carbohydrates. 24 g protein, 11 g fiber, 604 mg sodium.

Adapted from diabeticlivingonline.com