Low Fat Sweet and Sour Meatballs
Elevate your dinner game with these "Low Fat Sweet and Sour Meatballs," a guilt-free twist on the classic comfort food favorite! Made with lean ground turkey, whole wheat breadcrumbs, and seasoned with a savory blend of onion and garlic, these bite-sized meatballs are baked to perfection for a healthier dish. The vibrant sweet and tangy sauce, crafted from unsweetened pineapple juice, rice vinegar, and lower-sugar ketchup, is thickened with a cornstarch slurry for that irresistible glossy finish. Tossed with colorful bell peppers and optional fresh pineapple chunks, this recipe delivers bold flavors without compromising on nutrition. Perfect for serving over brown rice or quinoa, these easy, wholesome meatballs are a family-friendly meal ready in under 40 minutes.
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Recipe Information
Ingredients
- 1 lb lean ground turkey
- 1 egg white
- 0.5 cup breadcrumbs (whole wheat, preferably)
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tbsp low sodium soy sauce
- 1 cup pineapple juice (unsweetened)
- 0.25 cup rice vinegar
- 0.25 cup lower-sugar ketchup
- 2 tbsp honey
- 1 tbsp cornstarch
- 2 tbsp water
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 0.5 cup fresh pineapple chunks (optional)
- 1 as needed cooking spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with cooking spray.
In a mixing bowl, combine the lean ground turkey, egg white, breadcrumbs, onion powder, garlic powder, and soy sauce. Mix well until evenly combined.
Roll the mixture into bite-sized meatballs (approx. 1 inch in diameter) and place them on the prepared baking sheet.
Bake in the preheated oven for 15-18 minutes, or until fully cooked and lightly browned.
While the meatballs bake, prepare the sweet and sour sauce. In a medium saucepan, whisk together the pineapple juice, rice vinegar, ketchup, and honey. Heat over medium heat until it just starts to simmer.
In a small bowl, mix the cornstarch and water to create a slurry. Gradually whisk the slurry into the simmering sauce, stirring constantly to avoid lumps. Continue to cook for 2-3 minutes, or until the sauce thickens.
Add the diced red and green bell peppers, and optional pineapple chunks to the sauce. Simmer for 5 minutes, or until the peppers are tender but still crisp.
Once the meatballs are done, add them to the saucepan with the sweet and sour sauce. Stir gently to coat the meatballs evenly.
Serve hot over steamed brown rice, quinoa, or with a side of steamed vegetables for a complete low-fat meal.
Nutrition Facts
Calories |
1308 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.9 g | 47% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 2005 mg | 87% | |
| Total Carbohydrate | 157.6 g | 57% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 87.8 g | ||
| Protein | 107.0 g | 214% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 219 mg | 17% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2432 mg | 52% | |
*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.
