Turkey and Red Wine Meatballs (with Chia Seeds)
Chia seeds are one of those ingredients that everybody is talking about these days. They are high in protein, fiber, good fats, are a great way to add a boost to your diet (especially for athletes). The best part about chia seeds? They have the ability to enlarge in your stomach up to 9x their normal size. This can aid in the fill value of foods which is why I created these flavorful and super filling turkey meatballs. Eat with pasta, quinoa, or even on a whole wheat sub. Enjoy!
SERVINGS PER RECIPE: 20 medium sized meatballs
INGREDIENTS:
1/3 cup red wine
1 T garlic, minced
1.5 T chia seeds
1/4 tsp dried basil
1/8 tsp dried oregano
1/8 tsp dried thyme
1/8 tsp cracked black pepper
1 tsp salt
1/4 tsp red pepper flakes
1 egg white
1/2 cup bread crumbs
1 lb lean ground turkey meat
INSTRUCTIONS:
Combine wine, garlic, and chia seeds in a bowl and set aside. Allow for the chia seeds to absorb the liquid and swell. This will take about 15 minutes.
Set your oven to the broil setting.
While the chia seeds are soaking, combine the remaining ingredients. After the 15 minutes are up, add the chia, wine and garlic mixture. Combine well (using your hands typically works the best). Form into 20 medium sized meatballs. They should be about 1-1.5 inches in diameter.
Line a cookie sheet with foil and cooking spray and set meatballs on the tray. Broil meatballs for 8-10 minutes.
While the meatballs are in the oven, make sure you have a pan of tomato sauce ready. Feel free to use store bought, or make your own. (Pictured above is my homemade sauce with canned crushed tomato, canned tomato sauce, zucchini, red onion, garlic, basil, oregano, red pepper flakes, and salt / pepper).
After the 8-10 minutes are up, place in tomato sauce like pictured above, and cover with foil or a lid and allow to simmer for at least 15 minutes.
NUTRITION: (per meatball)
Calories: 43
Fat: .5 g
Carbs: 2.5 g
Fiber: .3 g
Protein: 5.8
SERVINGS PER RECIPE: 20 medium sized meatballs
INGREDIENTS:
1/3 cup red wine
1 T garlic, minced
1.5 T chia seeds
1/4 tsp dried basil
1/8 tsp dried oregano
1/8 tsp dried thyme
1/8 tsp cracked black pepper
1 tsp salt
1/4 tsp red pepper flakes
1 egg white
1/2 cup bread crumbs
1 lb lean ground turkey meat
INSTRUCTIONS:
Combine wine, garlic, and chia seeds in a bowl and set aside. Allow for the chia seeds to absorb the liquid and swell. This will take about 15 minutes.
Set your oven to the broil setting.
While the chia seeds are soaking, combine the remaining ingredients. After the 15 minutes are up, add the chia, wine and garlic mixture. Combine well (using your hands typically works the best). Form into 20 medium sized meatballs. They should be about 1-1.5 inches in diameter.
Line a cookie sheet with foil and cooking spray and set meatballs on the tray. Broil meatballs for 8-10 minutes.
While the meatballs are in the oven, make sure you have a pan of tomato sauce ready. Feel free to use store bought, or make your own. (Pictured above is my homemade sauce with canned crushed tomato, canned tomato sauce, zucchini, red onion, garlic, basil, oregano, red pepper flakes, and salt / pepper).
After the 8-10 minutes are up, place in tomato sauce like pictured above, and cover with foil or a lid and allow to simmer for at least 15 minutes.
NUTRITION: (per meatball)
Calories: 43
Fat: .5 g
Carbs: 2.5 g
Fiber: .3 g
Protein: 5.8