ADVERTISEMENT ‧ CONTINUE READING BELOW

Skinny Greek-Style Meatballs over Whole Wheat Couscous

with No Comments
ADVERTISEMENT ‧ CONTINUE READING BELOW

Ingredients

1½ slices multigrain or whole wheat bread (for bread crumbs) or ¾ cup bread crumbs, I used Milton’s Multi-Grain bread

¼ cup fat-free milk

¼ cup fat-free feta cheese, crumbled, see shopping tip

½ cup scallions, minced

½ teaspoons salt

2 teaspoons dried oregano

1 egg, lightly beaten, I like using Egg-Land’s Best eggs

1 pound 99% fat-free ground turkey breast

Cooking spray

1 tablespoon garlic, minced

¼ teaspoon red pepper flakes

1 (24 oz) jar pasta sauce, I like using Prego’s Traditional Pasta, Prego’s Roasted Garlic & Herb or use your favorite

Advertisements

Fresh ground black pepper, to taste

1 cup whole wheat couscous, see shopping tip

1 cup water

6 tablespoons fat-free feta cheese

Directions
1. Preheat oven to 425 degrees. Line a baking sheet with foil and coat with cooking spray.

2. To make bread crumbs: Toast 1½ slices bread. Keep the crust on, add to blender or food processor and pulse into crumbs. Or, use ¾ cup store bought bread crumbs.

3. In a large bowl, add bread crumbs, milk, feta cheese, scallions, salt, oregano and egg. Mix well. Stir in ground turkey and mix well. Shape mixture into balls using 1 rounded tablespoon of turkey mixture. Place on baking sheet. You should have 24 meatballs. Bake in oven for 15 minutes until browned and cooked through.

READ ALSO  COCONUT-MARSHMALLOW SPICED SWEET POTATOES

4. To make sauce while the meatballs are baking: Coat a medium size pot with cooking spray. Add garlic and red pepper flakes and sauté for 1 minute. Sir in pasta sauce and heat. When meatballs are ready, carefully add them to pasta sauce. Simmer for 5 minutes.

5. To make couscous: In a small saucepan, bring 1 cup of water to a boil. Remove from heat and stir in 1 cup couscous. Cover and let sit 5 minutes until all water is absorbed.

6. To Serve: Spoon in each bowl or plate ½ cup couscous. Top couscous with 4 meatballs and about ⅓ cup sauce. Sprinkle the top of each serving with 1 tablespoon feta cheese.

7. This dish freezes great. Pack in individual serving containers. Place couscous on the bottom. Top with meatballs, sauce and feta cheese.

Makes 6 servings (each serving, ½ cup couscous, 4 meatballs, about ⅓ cup sauce and 1 tablespoon feta cheese)

Nutrition Facts
for 1 serving (4 meatball, ½ cup couscous, ⅓ cup sauce and 1 T feta cheese)
312 calories
3g fat
30g protein
41g carbs
7g fiber
599mg sodium
12g sugar
SmartPoints value : 8