Tags

, , , , , , , , , , , , ,

This  is what happens when you’re craving teriyaki sauce but deep down know that you can’t go over your daily Weight Watchers points. At 1 point a meatball (that’s super low for all the non-WW viewers), this recipe is amazingly delicious and super healthy. Served with brown rice and sauteed green beans, you’re talking about one satisfying and hearty meal for under under 10 points. I’m beginning to realize that asian inspired meals are easy to make healthy (not like Italian, American, Indian and other cuisines).

Quick Lesson  – Teryaki Sauce: Just buy it unless you wanna be all gung-ho. You could make Teriyaki sauce, but after I did some math in my head of what ingredients I would need and how pricey they were and compared it to how much a bottle of good quality Teriyaki sauce costs, I opted for the store bought Teriyaki sauce. Get a good one. Get the kind where you recognize all the ingredients you would have purchased. My personal favorite is Soy Vay Veri Veri Teriyaki. It bursts with sesame seeds, fresh garlic and ginger powder. I paid $5.99 for the 21 oz. bottle at New Season’s, but I’m sure it’s cheaper somewhere else.

Ingredients (makes 36 meatballs):

  • 1 1/2 lbs. lean Turkey white and dark meat, ground (organic)
  • 3 Tbsp. fresh ground ginger, grated into a paste (organic)
  • 4 whole garlic cloves, chopped fine (organic)
  • 1/2 cup finely chopped parsley, no stems (organic)
  • 1 egg, large (organic)
  • 1/3 cup seasoned Italian bread crumbs
  • salt & pepper, to taste
  • 1 cup Soy Vay Veri Veri Teriyaki sauce + 1 cup regular water
  • 3 cups of short grain brown rice
  • 4 stalks of green onions/scallions

Instructions:

Preheat your oven to 450 degrees. Start cooking your rice however you plan on doing that.

In a large bowl, combine ground turkey, garlic, ginger, parsley, egg, bread crumbs, salt and pepper. Mix well using your hands.

Prepare a cookie sheet lined with tinfoil for easy clean up. Spray it with cooking spray or the meatballs will stick.

Prep 36 meatballs (about the size of the meatballs at IKEA – mini golf balls?). They can be close together.

Place in the oven for 20 minutes.

In a sauce pan, pour 1 cup of Teriyaki sauce with one cup of water. Turn the heat to medium-low. When the meatballs come out of the oven, put them in the sauce and let them simmer and absorb the sauce for 10-15 minutes more. Move them around every few minutes because they may not all fit in the sauce. Sauce will reduce.

At this point, your rice should be done. Chop up some green onions or scallions and mix into the rice. It adds a nice flavor profile. Serve 5 meatballs over a cup of rice (10 points) topped with the pan sauce and your green beans on the side. Enjoy!

Advertisements