meatballs

So, there I was in the middle of the jungle, no, that’s not right. Well to be honest, it was kind of a word jungle as I was trying desperately to finish the Pollo alla Griglia (grilled chicken over greens) recipe. However, there are a few ways to go with that one because many countries have their own version and I really wanted to cover all the chicken cooking methods. So while that one is still in process here is a good one while you are waiting.

Have you ever wondered just what is in frozen turkey meatballs from the grocery store? I know that I have, and even though I read the ingredient list they just do not seem right. To be honest, they just are not that good. Most of them taste like bread balls with a hint of turkey essence and maybe garlic. I wanted to go a different direction and do some simple meatballs that could be used in a variety of ways and not just in a sweet and sour sauce. With this recipe a slight adjustment to the ingredient list, such as adding some grated parmesan, turns them into Italian meatballs. There are just so many ways you could go with these.

So without any more hesitation, here’s the recipe. I hope you try these and make some creative decisions of your own! (Sorry there are no pictures but we ate them all before I could take one. I guess I will have to be faster next time.)

Enjoy! The Well Fed Cyclist – Gary Bechard

A.T.M.(’s)

(All Turkey Meatballs)

The Well Fed Cyclist – Gary Bechard

Ingredients –

2 lbs – Ground Turkey (I used 97/3 lean to fat ratio)

2 Cups – Panko breadcrumbs, not seasoned

2 tbs – Dried Parsley

2 tbs – Dried Basil

1 tsp – Garlic powder

2 tsp – fine ground black pepper

2 1/2 tsp – Kosher salt

1/2 – Small or medium Zucchini fine grated This is an important ingredient because it adds needed moisture, and some flavor, to the baking process.

Construction Instruction –

In a large bowl place ground turkey and then add, Parsley, Basil, Salt, Pepper and Garlic Powder and thoroughly combine using your hands so that the seasonings are evenly distributed. Next add the grated zucchini.

Note: for the zucchini do not use the finest grate on the grater but the next one up so that you are not eliminating the moisture from the vegetable.

Once again thoroughly combine with your hands until the zucchini is evenly distributed. At this point add the panko and go through the same process of combing the ingredients until, yup you guessed it, everything is evenly distributed

Spray a cookie sheet with non-stick spray and pre-heat the oven to 350 degrees F.

Roll the meat into balls that end up about the size of a golfball and evenly place them on the cookie sheet. Put them in the pre-heated oven and bake for 30 – 35 minutes or until the inside of the meatball is 165 degrees or, the less scientific or grandma method, they are a bit firm when you press down on them with a fork.

I used the meatballs in a sweet and sour sauce done in the crockpot and served it over rice but with some minor adjustments to the ingredient list (like adding parmesan to make Italian meatballs) the sky is the limit.

No, I do not believe that I am unstable or that I will try to jump from a tall building but the title refers to the condition of “Pre-Diabetic” where folks are not quite at the fully diabetic stage but are on that threshold. People very close to me have been diagnosed as pre-diabetic. My knowing this prompted me to embark on a project to adjust my recipes to fit this particular type of diet. I noticed that there are no “pre-diabetic” cookbooks thus leaving these folks to modify the full diabetic recipes to suit their needs (sometimes good, sometimes not so good) so these are not the same as the diabetic recipes but employ some of the same principals. There is the liberal use of cinnamon (this is just like a shot of insulin and helps a great deal in controlling blood sugar) and of as many herbs in as many combinations as can be imagined so that you can avoid reaching for that bottle of sauce with the “umteen” grams of sugar in it. As promised (maybe a bit later than I expected however) here is the first installment of “On the Edge” recipes for those with pre-diabetes. All you other folks don’t worry as I will continue to do my other kind of recipes with simple ingredients executed well but this is to help those who may have this condition.

Viejapthainese Meatballs (This recipe has a lot of different influences)
Asian inspired Turkey meatballs with sesame-lime gravy
(Serves 6)

Ingredients:

The Meatballs:
2 lbs – Ground turkey breast
2 tbsp – Dried basil
1 tbsp – Cinnamon (ground)
2 tbsp – Red and Black pepper (I used “Hotshot” by McCormick) Note: if you are really adventurous you can substitute 3, finely diced jalapeno peppers or 4 Thai chili peppers here.
½ tbsp – Ginger (ground) Note: The original idea was to use fresh ginger finely chopped but I have not figure out the equivalent yet.
1 tbsp – Lite soy sauce
1 tsp – Toasted sesame oil
½ cup – Whole wheat Panko breadcrumbs
1 – Egg
½ – Sweet onion (diced very fine)
7 – Garlic cloves (run through a garlic press)
¼ cup – water (added in slowly to change the consistency of the meat ball mixture. You may not use all of it)

The Sauce:
5 – Limes (the juice of)
2 tbsp – Toasted sesame oil (depending on the size of your limes you could go a bit more here)
1 ½ tbsp – Honey
2 tbsp – Dried basil
¼ cup – Scallions chopped (the green part)
Crushed red pepper flakes (to taste)

Construction Instruction:

In a large bowl, combine turkey with the remainder of the meatball ingredients except for the water. Mix thoroughly so that all the ingredients are evenly distributed. (Note: I used a potato masher to make this as fine a mixture as possible.) Add water slowly to the mixture, using your hands, until the consistency is almost sticky. Make small (about tablespoon size) meatballs and place them on a cookie sheet that has been sprayed with Pam or some other non-caloric cooking spray. This should yield about 30 meatballs. Bake these in an oven that has been pre-heated to 350 degrees for 35 to 40 minutes. At about 15 minutes turn the meatballs so that they cook evenly. Note: I started checking the meatballs at about the 30 minute mark to make sure that they had not gotten too dry. When done the meatballs should spring back lightly when pushed down on by a fork.

The Sauce Construction Instruction:

In a bowl combine the lime juice and the remainder of the ingredients Whisk together until the honey has had a chance to dissolve. Put the mixture in a small sauce pan and over low heat reduce by about 1/4th. This should take about the same time as it takes the meatballs to cook.

To serve, take 4 to 5 meatballs and put over Japanese buckwheat noodles or brown rice (I have had them both ways) and spoon about 2 to 3 tablespoon’s worth of the gravy over top. I served this with a cabbage, zucchini, squash and onion salad finished with rice wine vinegar and sesame seeds and green beans semi-dry pan roasted with crushed red pepper flakes.

This was a huge hit with the family. I hope that it turns out for everyone who wants to try it.

Enjoy!

thewellfedcyclist

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