Heart-Healthy Fried Meatballs
Indulge in the guilt-free pleasure of 'Heart-Healthy Fried Meatballs,' where bold flavor meets smart nutrition! This wholesome recipe swaps traditional ingredients for lean ground turkey, protein-packed quinoa, and whole wheat breadcrumbs, creating a healthier twist on a classic favorite. Scented with fresh parsley, garlic, and a hint of low-sodium soy sauce, these baked-then-fried meatballs achieve a golden crust while staying light and heart-friendly. Perfectly tender and moist, they're ideal as a party appetizer or a satisfying entrée when served with whole-grain pasta or a crisp salad. Quick to prep and packed with nourishing goodness, these meatballs prove healthy eating never has to sacrifice flavor.
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Recipe Information
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
Instructions
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.
Preheat your oven to 400°F (200°C).
Finely mince the garlic cloves and onion. Chop the parsley.
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.
Form the mixture into meatballs, about 1 1/2 inches in diameter. You should get approximately 16 meatballs.
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.
Bake in the preheated oven for 15 minutes.
After baking, remove the meatballs and let them cool slightly. Continue the cooking process by lightly frying them for a golden crust.
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.
Serve warm as an appetizer, or with whole-grain pasta or salad for a heart-healthy meal.
Nutrition Facts
Calories |
1607 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.1 g | 72% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 544 mg | 181% | |
| Sodium | 3008 mg | 131% | |
| Total Carbohydrate | 152.0 g | 55% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 9.5 g | ||
| Protein | 134.6 g | 269% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 269 mg | 21% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 1795 mg | 38% | |
*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.
