Heart-Healthy Sweet and Sour Meatballs
Savor the irresistible combination of tangy, sweet, and savory in these Heart-Healthy Sweet and Sour Meatballs, a guilt-free twist on a classic favorite. Made with lean ground turkey and finely ground oats, these moist, wholesome meatballs are baked to perfection, ensuring a lighter alternative to traditional fried versions. A vibrant homemade sauce, created with unsweetened pineapple juice, low-sodium soy sauce, rice vinegar, and honey, provides the perfect balance of flavors, while diced bell peppers and optional fresh pineapple chunks add a delightful burst of color and texture. Quick and easy to prepare in under an hour, this heart-friendly dish is ideal for pairing with brown rice or quinoa for a balanced, nutrient-packed meal. Whether you're focused on heart health or simply craving a lighter comfort food, these sweet and sour turkey meatballs are sure to become a family favorite.
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Recipe Information
Ingredients
- 1 pound Lean ground turkey (93% lean or higher)
- 0.5 cup Rolled oats (quick-cooking or old-fashioned, finely ground in a food processor)
- 1 Egg
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 1 tablespoon Low-sodium soy sauce
- 0.75 cup Unsweetened pineapple juice
- 0.25 cup Rice vinegar
- 0.25 cup No-salt-added ketchup
- 2 tablespoons Honey
- 1 tablespoon Cornstarch
- 2 tablespoons Cold water
- 1 Red bell pepper, diced
- 1 Green bell pepper, diced
- 1 cup Fresh pineapple chunks (optional)
- 2 tablespoons Fresh parsley or cilantro (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or a silicone baking mat.
In a large mixing bowl, combine lean ground turkey, ground rolled oats, egg, garlic powder, onion powder, black pepper, and low-sodium soy sauce. Mix until just combined. Do not overwork the meat.
Using a tablespoon or small scoop, form the mixture into 1-inch meatballs and place them on the prepared baking sheet, spaced slightly apart.
Bake the meatballs for 15-18 minutes, or until they are cooked through and no longer pink in the center, reaching an internal temperature of 165°F (74°C).
While the meatballs are baking, prepare the sweet and sour sauce. In a medium saucepan, combine unsweetened pineapple juice, rice vinegar, no-salt-added ketchup, and honey. Whisk to combine, then heat over medium heat until it begins to simmer.
In a small bowl, mix the cornstarch and cold water until smooth. Slowly pour this mixture into the simmering sauce while whisking continuously. Cook for 2-3 minutes, or until the sauce thickens to your desired consistency.
Add the diced red and green bell peppers to the sauce. Cook for another 3 minutes, or until the peppers begin to soften slightly. If using fresh pineapple chunks, stir them in at this stage as well.
Once the meatballs are done baking, gently add them to the saucepan, tossing to coat them evenly in the sauce. Simmer everything together for an additional 3-5 minutes to allow the flavors to meld.
Serve the sweet and sour meatballs warm, garnished with fresh parsley or cilantro if desired. These pair wonderfully with steamed brown rice or quinoa for a complete heart-healthy meal.
Nutrition Facts
Calories |
1538 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.8 g | 61% | |
| Saturated Fat | 13.9 g | 70% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 514 mg | 171% | |
| Sodium | 971 mg | 42% | |
| Total Carbohydrate | 158.6 g | 58% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 96.5 g | ||
| Protein | 119.3 g | 239% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 220 mg | 17% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2598 mg | 55% | |
*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.
