Meatballs and Cooking Spray
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:
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?