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Meatballs and Cooking Spray

November 28, 2007


Another day of exercise thwarted by my insane schedule. Tomorrow is another day. At least I stuck to my eating program today. And speaking of eating, here’s one of my all-time greatest hits:

Recipe of the Day:

Skillet Stroganoff

To keep the sour cream from curdling, remove the pan from the heat before stirring it in.


  • 1/2 pound ground raw turkey breast (93% lean works best for these)
  • 1/2 pound lean ground pork (you may have to ask the butcher for it)
  • 1 cup fresh rye breadcrumbs (really, any kind of bread will work just fine)
  • 1 tablespoon dried parsley flakes
  • 1/2 teaspoon dried tarragon
  • 1/2 teaspoon onion powder
  • 2 egg whites
  • Vegetable cooking spray
  • 2 cups water
  • 1 tablespoon beef-flavored bouillon granules (I use 2tsp beef stock base)
  • 1 (4-ounce) can mushroom stems and pieces, drained
  • 2 1/2 cups uncooked medium egg noodles
  • 1/2 cup low-fat sour cream (fat-free works great, too)
  • 1/2 cup sliced green onions (we call ’em scallions up north here)


Combine turkey, pork, and next 5 ingredients (breadcrumbs through egg whites) in a bowl, and stir well. Shape mixture into 24 (1-inch) meatballs (I use a mini ice-cream scoop to make identically-sized meatballs – just call me Martha).

Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add meatballs, and cook 6 minutes, browning on all sides. Drain well. Wipe drippings from skillet with a paper towel (or don’t – wiping removes all the flavor).

Return meatballs to skillet. Add water, bouillon granules, and mushrooms; bring to a boil. Stir in noodles; cover, reduce heat, and simmer 10 minutes or until noodles are tender, stirring occasionally. Remove from heat; stir in sour cream. Sprinkle with green onions.

Yield:6 servings (serving size: 1 cup – yeah, right)

Nutritional Information: CALORIES 273(29% from fat); FAT 8.9g (sat 3.5g,mono 2.9g,poly 1.2g); PROTEIN 22.5g; CHOLESTEROL 75mg; CALCIUM 54mg; SODIUM 596mg; FIBER 1.5g; IRON 2.4mg; CARBOHYDRATE 24.5g


I use these meatballs for everything! I usually make a double batch and freeze half, to use in spaghetti sauce, BBQ meatball appetizers, etc. Sometimes, I’ll make the meatballs and bake them in the oven instead of cooking them in a pan. Less mess.

I’ve been using this recipe since 1996, and it’s how I got turned on to tarragon. Tarragon is a delicate, licorice-tinged herb that goes very well on steamed carrots, in egg dishes, chicken salad, and Bearnaise sauce (I’ll save that recipe for another day). I’ve always used it dried, but you can buy it fresh, too. Just use about twice the amount of dried that’s called for in a recipe.

Incidentally, this was one of my ex-husband’s favorite recipes. He called it “Little Meatballs”. Probably because he couldn’t pronounce Stroganoff.

KITCHEN TIP: Don’t bother buying aerosol can cooking spray, or even one of those fancy “oil misters” that cost $29.95. What a waste (especially the aerosol – there’s about a half a teaspoon of oil in that can, and you pay $2.99 for it). Go to Target, in the Trial Size section of the Health & Beauty aids department, and pick up a clear plastic spray bottle. Wash it thoroughly with soap and hot water, and fill it with your favorite oil (mine’s olive). Then spray away! You’ll save so much money, and there’s nothing to put in the garbage.

That’s all I’ve got today. I’m still trying to devise some recipes for you, Marlene. Tell me again – what is it that you can eat?


6 Comments leave one →
  1. Marlene permalink
    November 28, 2007 12:41 pm

    It’s actually easier to tell you what I can’t eat, so here goes:

    bread, pasta, potaotes, rice or other heavy carbs
    spicy foods
    green beans
    dried beans (lima, red, pinto, garbonzo, etc.)
    sugar, artificial sweetners, honey, maple syrup, any other sweetner you can think of
    dried fruit
    shell fish (can eat, just don’t like)
    condiments with sugar added

    So, as you can guess, not being much of a cook to begin with, I often have no idea what to make or how to make it. I get very tired of baked chicken or fish and salad, to the point where I don’t even want to eat,which is just as bad for me as eating the wrong stuff. And forget about eating out!

  2. Shannon permalink
    November 28, 2007 2:11 pm

    “Incidentally, this was one of my ex-husband’s favorite recipes. He called it “Little Meatballs”. Probably because he couldn’t pronounce Stroganoff.”

    That made me snarf my morning tea. You da WO-MAN!

    Excellent spray bottle tip…whodathunkit?

  3. Snapdragon permalink
    November 28, 2007 10:25 pm

    Hey Wedalicious-

    For the exercise challenged in all of us, try a pedometer — the goal should be 10,000 steps per day, but who starts there? 🙂 I got one and just kept it on (except for showers) and the “type A” in me tried to get more each day, and before you know it, wa-la its exercise!

    And thanks for the recipes! Hugs!

  4. November 29, 2007 6:32 am

    I have to really motivate myself to get on the treadmill, but it is so worth it. I keep telling myself that when the endorphins kick in, it will be wonderful!

    Also, I am drinking green tea, which I am trying to replace that morning cup of coffee with…Your meatball recipe sounds very appetizing and thanks for sharing.

  5. November 30, 2007 5:46 pm

    I read the title of this and thought, “Well, meatballs with cooking spray sounds kinda gross, but if anyone can make it taste good, Wendy can.”

    Um, yeah. That was an “and,” not a “with,” wasn’t it? I need to pay more attention…


  1. Meatballs, Revisited « Wendalicious

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