Meatballs are a much overlooked option for including a little bit of meat in your diet without going overboard.

  • Try serving any of these meatballs as an appetizer with a homemade dipping sauce. The Asian Turkey Meatballs are particularly tasty with a Lemon-Herb Dipping Sauce.
  • Add the meatballs to a storebought marinara sauce for a quick pasta sauce.
  • Add meatballs to a simple broth: Try Roasted Vegetable Broth.
  • Add meatballs to a cream soup: Try “Cream” of Tomato Basil Soup.

Best of all, you can make several batches of these meatballs to have on hand. Form them into balls as directed in the recipe, then spread them out on a tray or large plate and freeze. When the meatballs are frozen hard, transfer them to a freezer container.

To cook the meatballs: Sauté them in a small amount of oil in a large nonstick skillet for about 10 minutes. Or broil them (on a broiler rack sprayed with nonstick spray) for about 7 minutes. Or, cook them in a simmering liquid (such as a soup or broth, see above) for about 5 minutes.

Asian Turkey Meatballs

10 ounces lean ground turkey

⅓ cup chopped cilantro

2 scallions, thinly sliced

2 cloves garlic, minced

2 tablespoons hoisin sauce or red currant jelly

1 large egg white

In a large bowl, stir together all of the ingredients. Shape into 24 walnut-size meatballs. Makes 24 meatballs

Nutrition Facts

PER MEATBALL: 24 CALORIES, 0.9G TOTAL FAT (0.3G SATURATED), 0MG CHOLESTEROL, 0G DIETARY FIBER, 1G CARBOHYDRATE, 3G PROTEIN, 38MG SODIUM

Basil-Tomato Turkey Meatballs

¼ cup sun-dried tomatoes (not oil-packed)

½ cup boiling water

10 ounces lean ground turkey

1 large egg white

⅓ cup chopped fresh basil

2 tablespoons plain dried breadcrumbs

2 tablespoons grated Parmesan cheese

1. In a medium heatproof bowl, combine the sun-dried tomatoes and boiling water. Let stand until the tomatoes have softened, 15 to 20 minutes (depending on the dryness of the tomatoes). Drain, reserving 2 tablespoons of the soaking liquid, and finely chop the tomatoes.

2. In a large bowl, stir together the chopped sun-dried tomatoes, reserved tomato soaking liquid, turkey, egg white, basil, breadcrumbs, and Parmesan. Shape into 24 walnut-size meatballs. Makes 24 meatballs

Nutrition Facts

PER MEATBALL: 24 CALORIES, 1.1G TOTAL FAT (0.4G SATURATED), 0MG CHOLESTEROL, 0G DIETARY FIBER, 1G CARBOHYDRATE, 3G PROTEIN, 38MG SODIUM

Scallion-Mustard Turkey Meatballs

10 ounces lean ground turkey

1 large egg white

1 apple (6 ounces), unpeeled, grated

2 scallions, thinly sliced

2 cloves garlic, minced

2 tablespoons old-fashioned rolled oats

2 teaspoons Dijon mustard

In a large bowl, stir together all the ingredients. Shape into 24 walnut-size meatballs. Makes 24 meatballs

Nutrition Facts

PER MEATBALL: 25 CALORIES, 0.9G TOTAL FAT (0.3G SATURATED), 0MG CHOLESTEROL, 0G DIETARY FIBER, 2G CARBOHYDRATE, 3G PROTEIN, 22MG SODIUM

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

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Published: 19 Oct 2011

Last Modified: 20 Oct 2011