Meatballs:
·
~2 cups frozen spinach, thawed
·
2 lbs lean turkey
·
1 cup onion, finely chopped
·
2 tsp garlic
·
1 egg
·
½ cup skim milk
·
¾ cup bread crumbs (homemade)
·
½ tsp salt
·
¼ tsp pepper
Sauce:
·
2 tbsp. butter
·
2 tbsp. flour
·
1 ½ cup whole milk or cream
·
1 cup chicken broth
·
8 oz. provolone cheese
1.
Wring out the spinach in a paper towel to remove excess
water. Add all meatball ingredients including the spinach to a mixer and mix
until thoroughly combined.
2.
Line a cookie sheet with tin foil or parchment paper.
Spray tin foil or paper with pam.
3.
Using your hands or a scoop, form the meat into balls
and place on cookie sheet. Minimal space is required between meatballs since
they do not expand.
4.
Bake at 400 ° for 20 minutes.
5.
While meatball bake prepare a rue. Melt the butter in a
sauce pan, then add the flour. Cook on medium for 1-2 minutes, stirring
constantly to prevent the rue from burning. Add the milk or cream, broth bring
to high heat, but not boiling.
6.
Once the sauce is hot, add the cheese a little at a
time until all is added and the cheese is completely melted and blended into
the sauce. Add salt, pepper to taste. Chipotle pepper is optional and will add
more heat and flavor to sauce.
7.
Serve meatballs and sauce over egg noodles with a side
vegetable.
Nutrition information per
serving: 2-3 meatballs (does not include noodles or vegetable)
|
||||||||
Calories
|
Fat
|
Sat Fat
|
Sodium
|
Carbs
|
Fiber
|
Sugar
|
Protein
|
|
Meatballs
& sauce
|
299
|
13
|
8
|
399
|
10
|
2
|
3
|
27
|
2
oz noodles
|
210
|
3
|
1
|
15
|
38
|
5
|
2
|
8
|
1
cup vegetables
|
40
|
0
|
0
|
40
|
7
|
4
|
3
|
3
|
Total
|
549
|
16
|
9
|
454
|
55
|
11
|
8
|
38
|
Cost
of recipe (not including sales) - Costco
|
||
Per serving
|
Entire Recipe
|
|
Serving
|
$0.95
|
$9.51
|
Whole
wheat egg noodles (2 oz dry)
|
$0.14
|
$1.40
|
Normandy
vegetables (1 cup)
|
$0.32
|
$3.20
|
Total
|
$1.41
|
$14.11
|
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