Heart-Healthy Boudin Balls
Looking for a guilt-free twist on a Southern classic? These **Heart-Healthy Boudin Balls** are packed with bold Cajun flavors and a nourishing ingredient list that won’t weigh you down. Crafted with **lean turkey sausage**, **fiber-rich brown rice**, and a medley of fresh vegetables like celery, onion, and green bell pepper, these perfectly seasoned bites deliver on taste while staying kind to your heart. Coated in **whole wheat breadcrumbs** for a crispy, golden finish and baked to perfection, this lighter version skips the deep fryer without compromising texture or flavor. Ready in under an hour, they’re a wholesome appetizer or snack that pairs beautifully with your favorite dipping sauce. Perfect for anyone seeking a delicious, low-fat, and high-fiber alternative to traditional boudin balls!
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Recipe Information
Ingredients
- 1 pound lean turkey sausage
- 2 cups cooked brown rice
- 1 cup celery, finely chopped
- 1 medium onion, finely chopped
- 1 medium green bell pepper, finely chopped
- 2 cloves garlic, minced
- 0.25 cup fresh parsley, chopped
- 0.25 teaspoon cayenne pepper
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 cup whole wheat breadcrumbs
- olive oil cooking spray
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Heat a large non-stick skillet over medium heat. Add the turkey sausage and cook until browned, about 5-7 minutes. Break it up into small pieces as it cooks.
Add the chopped celery, onion, and green bell pepper to the skillet. Cook until the vegetables are softened, about 5 minutes.
Add the minced garlic to the skillet. Stir and cook for an additional minute until fragrant.
Remove the skillet from the heat. Stir in the cooked brown rice, chopped parsley, cayenne pepper, smoked paprika, black pepper, and salt until well combined.
Let the mixture cool slightly before shaping it into balls. Use a tablespoon to scoop and shape the mixture into balls approximately 1.5 inches in diameter.
Roll each ball in whole wheat breadcrumbs to coat evenly.
Place the boudin balls on the prepared baking sheet. Lightly spray them with olive oil cooking spray.
Bake in the preheated oven for 15-20 minutes, or until the boudin balls are firm and golden brown.
Remove from oven and let cool for a few minutes before serving. Enjoy these heart-healthy boudin balls as an appetizer or snack, with your favorite dipping sauce on the side.
Nutrition Facts
Calories |
1793 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.5 g | 62% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 320 mg | 107% | |
| Sodium | 5600 mg | 243% | |
| Total Carbohydrate | 212.1 g | 77% | |
| Dietary Fiber | 27.5 g | 98% | |
| Total Sugars | 16.3 g | ||
| Protein | 128.8 g | 258% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 452 mg | 35% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 3377 mg | 72% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
