step aside, wings. it’s time to upgrade your super bowl spread
Don't get us wrong. We love wings as much (if not more) than the next person. But if we are also being honest, wings aren't the healthiest choice on the party table. Enter meatballs. These turkey meatballs will provide all the thrills and flavor of a great wing while being fewer calories. So let's not waste time. Let's dig in.
Makes: 4 servings
Hands-on time: 15 minutes
Total time: 20 minutes
Ingredients
-
1 lb extra-lean ground turkey breast
-
2 large egg whites
-
¼ cup whole-wheat bread crumbs
-
¼ tsp sea salt
-
¼ tsp fresh ground black pepper
-
2 tsp olive oil
-
1 cup frozen corn
-
1 15-oz can low-sodium black beans, drained and rinsed well
-
2 cups diced vine-ripened tomatoes
-
½ cup low-sodium chicken broth
-
1 Tbsp fresh lime juice
-
1 tsp ground cumin
-
¼ cup chopped fresh cilantro
Directions
-
In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well.
-
Shape into 16 meatballs, each about the size of a golf ball.
-
In a large skillet, heat oil over medium-high heat. Add meatballs and sear 3–5 minutes, turning frequently, until browned on all sides.
-
Add corn, beans, tomatoes, broth, lime juice and cumin and mix well. Reduce heat to medium, partially cover and cook 3–5 minutes until meatballs are cooked through.
-
Stir in cilantro and serve.
Hot Tip: To optimize the meatballs’ flavor, create a caramelized crust by first searing them in the skillet until golden brown on all sides.
Nutrients per serving (4 meatballs and 1 cup bean-corn mixture): Calories: 320, Total Fat: 4.5 g, Saturated Fat: 0 g, Cholesterol: 55 mg, Sodium: 340 mg, Total Carbohydrates: 32 g, Dietary Fiber: 7 g, Sugars: 5 g, Protein: 37 g
