Heart-Healthy Fried Meatballs
Discover a guilt-free twist on a classic comfort food with these Heart-Healthy Fried Meatballs! Made with lean ground turkey, protein-packed quinoa, and flavorful additions like fresh parsley, garlic, and a touch of low-sodium soy sauce, these meatballs are baked to juicy perfection before being lightly fried for a golden, crispy crust. This recipe is crafted with heart health in mind, using olive oil spray for a lower-fat cooking method and nutrient-rich whole wheat breadcrumbs for a wholesome boost. Perfect as a nutritious appetizer or paired with whole-grain pasta or a fresh salad, these meatballs are as satisfying as they are nourishing. Ready in under an hour and packed with flavor, they’re a must-try for anyone looking for a healthier take on a family favorite.
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Ingredients
- 1 pound Lean ground turkey
- 1 cup Quinoa
- 2 cups Water
- 3 cloves Garlic
- 1 medium Onion
- 0.25 cup Fresh parsley
- 1 large Egg
- 0.5 cup Whole wheat breadcrumbs
- 2 tablespoons Low-sodium soy sauce
- 0.5 teaspoon Black pepper
- 2 sprays Olive oil spray
Directions
Step 1
Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water, bringing to a boil. Reduce heat, cover, and simmer for about 15 minutes, until water is absorbed and quinoa is fluffy. Let it cool slightly.
Step 2
Preheat your oven to 400°F (200°C).
Step 3
Finely mince the garlic cloves and onion. Chop the parsley.
Step 4
In a large bowl, combine the cooked quinoa, ground turkey, minced garlic, chopped onion, parsley, beaten egg, breadcrumbs, soy sauce, and black pepper. Mix until well combined, but be careful not to overwork the meat.
Step 5
Form the mixture into meatballs, about 1 1/2 inches in diameter. You should get approximately 16 meatballs.
Step 6
Line a baking sheet with parchment paper. Place the meatballs on the tray and lightly spray them with olive oil spray to help them brown.
Step 7
Bake in the preheated oven for 15 minutes.
Step 8
After baking, remove the meatballs and let them cool slightly. Continue the cooking process by lightly frying them for a golden crust.
Step 9
Heat a large non-stick skillet over medium-high heat. Spray with olive oil again. Add the meatballs in batches, cooking for about 2-3 minutes per side until they have a golden crust.
Step 10
Serve warm as an appetizer, or with whole-grain pasta or salad for a heart-healthy meal.
Nutrition Facts
| Serving size | 1440.2 grams (1440.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1607 |
| Total Fat 56.10g | 72% |
| Saturated Fat 10.80g | 54% |
| Polyunsaturated Fat 2.00g | |
| Cholesterol 544mg | 181% |
| Sodium 3009mg | 131% |
| Total Carbohydrate 152.00g | 55% |
| Dietary Fiber 9.10g | 33% |
| Total Sugars 9.50g | |
| Protein 134.60g | 269% |
| Vitamin D 54IU | 269% |
| Calcium 269mg | 21% |
| Iron 17mg | 96% |
| Potassium 1795mg | 38% |
Source of Calories