September 29, 2022
Baked Turkey Meatballs
Baked Turkey Meatballs
INGREDIENTS
3 tbsp. extra-virgin olive oil, divided
1 lb. ground turkey
1/2 c. ricotta cheese
6 cloves garlic, minced, divided
1/4 c. freshly grated Parmesan, plus more for garnish
1/4 c. freshly chopped parsley, plus more for garnish
1 large egg, beaten
Kosher salt
Freshly ground black pepper
1 tsp. dried oregano
1/2 tsp. crushed red pepper flakes
1 (28-oz.) can crushed tomatoes
METHOD
- Make meatballs: Preheat oven to 425°. Line a large baking sheet with foil and rub with 2 tablespoons oil. In a large bowl, add turkey, ricotta, 3 cloves garlic, Parmesan, parsley, and beaten egg, and season with salt and pepper. Mix until just combined.
- Form into 16 meatballs, then place on prepared pan and bake until golden and firm to the touch, 20 to 25 minutes.
- Meanwhile make sauce: In a large pot over medium heat, heat remaining tablespoon oil. Add remaining 3 cloves garlic, oregano, and crushed red pepper flakes and cook until fragrant, 1 minute. Add crushed tomatoes. Season with salt and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.
- Add cooked meatballs to sauce and continue to simmer for another 10 minutes. Serve warm with more Parmesan and parsley.
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g
Cable & Core Workout
In this bulletin we discuss Cooling the Muscle. . .