Versatile Saucy Meatballs

Versatile Saucy Meatballs

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From: Diabetic Living Magazine

These versatile meatballs can be served for lunch in a meatball sandwich or for dinner over pasta. If you're looking for an easy healthy dinner that's low in calories and carbs, try serving them over cooked, shredded spaghetti squash instead of pasta!

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • ⅓ cup water
  • ¼ cup bulgur
  • 1 large egg
  • 1 teaspoon dried Italian seasoning, chili powder or salt-free Cajun seasoning
  • ¼ teaspoon salt
  • ⅛ teaspoon ground pepper
  • 1 pound uncooked ground turkey or extra-lean ground beef (90% lean or higher)
  • 1 (14.5 ounce) can Italian-, Mexican- or Cajun-style stewed tomatoes, undrained, cut up
  • 2 tablespoons small fresh basil or cilantro leaves or thinly sliced green onion


  • Prep

  • Ready In

  1. Combine the water and bulgur in a large microwave-safe bowl. Microwave on High for 1 minute (see Tip); do not drain. Cool slightly.
  2. 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 High for 4 minutes, rearranging once; drain off liquid.
  3. Pour undrained stewed tomatoes over meatballs. Cover with vented plastic wrap. Microwave on High for 1 to 3 minutes more or until meatballs are no longer pink in centers (165°F). Sprinkle with basil, cilantro or green onion.
  • Tip: Low-wattage microwave ovens may require more time, while high-wattage microwave ovens may require less time.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 244 calories; 11 g fat(3 g sat); 3 g fiber; 14 g carbohydrates; 24 g protein; 17 mcg folate; 143 mg cholesterol; 5 g sugars; 544 IU vitamin A; 8 mg vitamin C; 53 mg calcium; 2 mg iron; 604 mg sodium; 562 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 3 lean protein, ½ fat, ½ starch, ½ vegetable

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