PER SERVING: 254 calories; 5 g fat; 18 g carbohydrates; 32 g protein; 5 g fiber or 6 points plus for WW
1. In a food processor, combine cereal, salt, onion powder, paprika and pepper and pulverize to a fine powder or breadcrumb like consistency.
2. Place onion, garlic and lemon zest in a food processor. Add 1 tablespoon fresh rosemary and pulse just until the mixture is finely and evenly chopped (but not mushy).
3. Transfer the mixture to a medium bowl and gently mix in turkey, egg substitute and Fiber One breadcrumbs, Parmesan, 1/2 teaspoon salt and pepper until combined. Use a generous 2 tablespoons each to shape the mixture into 12 meatballs (about 1 1/2 inches in diameter). Place flour in a shallow dish and roll the meatballs in it to lightly coat. (Reserve the remaining flour.)
4. Spray a large nonstick skillet with not fat cooking spray and place over medium-high heat. Reduce heat to medium, add meatballs and cook, turning once, until brown, 3 to 5 minutes total. Transfer to a plate.
5. Add wine to the pan, increase heat to medium-high and cook, scraping up any browned bits, until almost evaporated, 1 to 3 minutes. Add chicken broth and bring to a boil. Reduce heat to maintain a simmer and return the meatballs to the pan along with the remaining 1 tablespoon fresh rosemary and cook until the meatballs are cooked through, 8 to 10 minutes. Remove the meatballs to a serving bowl.
6. Bring the sauce to a boil over medium-high heat and cook until reduced to 1 cup, 4 to 8 minutes.
7. Whisk lemon juice and 1 tablespoon of the reserved flour in a small bowl (discard any remaining flour); whisking constantly, add the flour mixture to the sauce along with butter and the remaining 1/4 teaspoon salt.
8. Simmer, whisking, until slightly thickened, 1 to 2 minutes. Serve the sauce over the meatballs.
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Serving Size: 1 Serving (277g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 269 | ||
Calories from Fat: 105 (39%) | ||
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Amt Per Serving | % DV | |
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Total Fat 11.7g | 16 % | |
Saturated Fat 3.7g | 19 % | |
Monounsaturated Fat 4.1g | ||
Polyunsanturated Fat 2.5g | ||
Cholesterol 95.1mg | 29 % | |
Sodium 550.8mg | 19 % | |
Potassium 487mg | 13 % | |
Total Carbohydrate 15.1g | 4 % | |
Dietary Fiber 2.8g | 11 % | |
Sugars, other 12.3g | ||
Protein 24.9g | 36 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 269
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