Ok so most of you already know that I am into eating/cooking healthy meals. You then also know that I am way into adding grains and veggies into whatever I can. Here is an example of what I mean and how I do it...
Tonight I made your simple Spaghetti and Meatballs, but I added my own twist.
1 lb ground turkey
1 egg
1/2 onion finely chopped
1 small zucchini finely chopped
1/2 cup frozen spinach finely chopped
2 cloves garlic chopped
2 cups cooked quinoa*
2 cups wheat bran
1/4 cup parmesan cheese
seasonings to taste
I use a small chopper to get my veggies super finely chopped so you really dont see much of them once done.
Mix, roll into big tablespoon size balls, cook in pan coated with cooking spray. Wa-la!!
The beauty of making the meatballs this way is that you get about DOUBLE the amount of "meat" you would get just using the meat without adding anything to it. This recipe made about 50-60 meatballs. We used some in our dinner tonight, saved some for lunch tomorrow and I froze 30 more for future meals. WONDERFUL!!!! Makes more meals AND you get so much more fiber, protein and veggies in your diet!!!!
I do this with ANY recipe I use ground turkey for... burgers, chili, meat sauces, lasagne, etc...
I also substitute the grains with other grains and/or seeds, depending on what I have at the time... such as oat bran, vegetable protein, ground flax seed, ground pumpkin seed, etc...
I as well substitute the veggies... carrots work great!!, broccoli, cauliflour (great pureed and added to mashed potatoes too), sweet potatoes etc... just be creative thats all I do!
Try it, and enjoy!!
*Quinoa/1/2 cup dry
Calories
318
Total
Fat (g)
4.9
Saturated fat (g)
0.5
Monounsaturated fat (g)
1.3
Polyunsaturated fat (g)
2
Dietary fiber (g)
5
Protein (g)
11
Carbohydrate (g)
59
Cholesterol (mg)
0
Sodium (mg)
18
Riboflavin (mg)
0.3
Vitamin E (mg)
4.1
Copper (mg)
0.7
Iron (mg)
7.9
Magnesium (mg)
179
Manganese (mg)
1.9
Phosphorus (mg)
349
Potassium (mg)
629
Zinc (mg)
2.8
