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Name: Southwest Turkey Meatballs with Warm Corn and Black Bean Salsa
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 4
Cuisine: not set
Ingredients: 1 lbs extra lean ground turkey breast; 2 large egg whites; 1/4 cup whole-wheat bread crumbs; 1/4 tsp sea salt; 2 tsp olive oil; 1 cub frozen corn; 1 15-oz can low sodium black beans drained and rinsed well; 2 cubs diced tomatoes; 1/2 cup low sodium chicken broth; 1 tbsp fresh lime juice; 1 tsp ground cumin; 1/4 cup fresh cilantro chopped; 1 tbsp white cooking wine *optional

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INGREDIENTS

1 lbs extra lean ground turkey breast
2 large egg whites
1/4 cup whole-wheat bread crumbs
1/4 tsp sea salt
2 tsp olive oil
1 cub frozen corn
1 15-oz can low sodium black beans ; drained and rinsed well
2 cubs diced tomatoes
1/2 cup low sodium chicken broth
1 tbsp fresh lime juice
1 tsp ground cumin
1/4 cup fresh cilantro ; chopped
1 tbsp white cooking wine ; *optional

Servings

INSTRUCTIONS

1. In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well. Shape into 16 meatballs into the size of a golf ball.

2. In a large skillet, heat oil over medium-high heat. Add meatballs and sear for about 3-5 minutes, turning frequently until browned on all sides. Add corn, beans, tomatoes, broth lime juice and cumin and mix well. You can add a little white cooking wine too. Reduce heat to medium, partially cover and cook for 3-5 minutes until meatballs are cooked through. Stir in cilantro and Serve.

Nutrients per serving:

(4 meatballs and 1 cup of bean-corn mixture)

Calories: 320, Total Fat: 4.5 g., Saturated Fat: 0 g.,

Cholesterol: 55 mg., Sodium: 340 mg., Total Carbohydrates: 32 g.,

Dietary Fiber: 7 g., Sugars: 5 g., Protein: 37g.

NOTES

Taken from Oxygen Magazine December 2013.

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Southwest Turkey Meatballs with Warm Corn and Black Bean Salsa

1 lbs extra lean ground turkey breast
2 large egg whites
1/4 cup whole-wheat bread crumbs
1/4 tsp sea salt
2 tsp olive oil
1 cub frozen corn
1 15-oz can low sodium black beans drained and rinsed well
2 cubs diced tomatoes
1/2 cup low sodium chicken broth
1 tbsp fresh lime juice
1 tsp ground cumin
1/4 cup fresh cilantro chopped
1 tbsp white cooking wine *optional

1. In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well. Shape into 16 meatballs into the size of a golf ball.

Nutrients per serving: 
(4 meatballs and 1 cup of bean-corn mixture)
Calories: 320, Total Fat: 4.5 g., Saturated Fat: 0 g., 
Cholesterol: 55 mg., Sodium: 340 mg., Total Carbohydrates: 32 g., 
Dietary Fiber: 7 g., Sugars: 5 g., Protein: 37g.

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Nutrition

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Serving Size: 1 Serving (161g)
Recipe Makes: 4 Servings

Calories: 206
Calories from Fat: 94 (46%)

Amt Per Serving		% DV

	Total Fat 10.5g	14 %
	Saturated Fat 2.7g	14 %
	Monounsaturated Fat 4.1g
	Polyunsanturated Fat 2.5g
Cholesterol 89.8mg		28 %
Sodium 416.5mg		14 %
Potassium 349mg		9 %
Total Carbohydrate 3.5g		1 %
	Dietary Fiber 0.2g	1 %
	Sugars, other 3.3g
Protein 23.1g		33 %
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.

About Our Nutrition Facts

Calories per serving: 206

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