Mains
Turkey meatballs in chipotle
Oats replace breadcrumbs and hold moisture better, so the meatballs stay tender even with 99% lean meat.
Nutrition
Per serving, computed from the real weight of the ingredients.
Protein density: 14.7 g of protein per 100 kcal. Above 10 is excellent for satiety and lean mass.
Ingredients
Makes 1 serving.
- Extra-lean ground turkey (cooked)180 g
- Rolled oats20 g, ground
- Egg white1 white (30 ml)
- Tomato150 g
- Onion40 g
- Red salsa80 g, chipotle
- Low-fat chicken broth150 ml
Method
- 1
Mix the turkey with the ground oats, egg white, salt and pepper. Roll into walnut-sized balls.
- 2
Blend the tomato with the onion and chipotle salsa.
- 3
Bring the sauce and broth to a simmer in a wide pot.
- 4
Drop the raw meatballs straight into the simmering sauce, cover and cook 20 minutes over low heat.
The detail that matters
Don't brown them first. Cooked directly in the sauce they stay far juicier and you need no oil at all.
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Nutrition values are estimates from food-composition tables. This guide is general nutrition information and is not a substitute for advice from a qualified health professional. It is unrelated to the research materials sold on this site, which are supplied strictly for in-vitro laboratory research and are never for human consumption.