Makes 4 servings
The yogurt sauce gives these low-fat meatballs a Middle Eastern tang. For an up-day treat, serve the meatballs and sauce on a bed of whole-wheat couscous.
FOR THE MEATBALLS:
1 pound extra-lean ground turkey
2 tablespoons minced onion
1 garlic clove, minced
1 egg white or 2 tablespoons egg substitute
1/2 teaspoon salt
1 teaspoon dried thyme
Dash of cayenne pepper
FOR THE SAUCE:
1 cup reduced-sodium chicken broth
1 tablespoon cornstarch
1/4 cup plain nonfat yogurt
1 tablespoon chopped fresh mint
1 teaspoon chopped fresh oregano
1 tablespoon freshly grated lemon zest
Salt and freshly ground black pepper, to taste
TO SERVE:
4 cups fresh sugar snap peas,
steamed until crisp-tender
To make the meatballs, preheat the oven to 500 degrees. Spray a large nonstick rimmed baking sheet with cooking spray. Combine the turkey, onion, garlic, egg white, salt, thyme, and cayenne in a medium bowl. Form the mixture into small balls, using about 1 tablespoon for each. Arrange on the prepared pan and bake for about 10 minutes, until lightly browned.
While the meatballs are cooking, make the sauce: Whisk a little of the broth together with the cornstarch in a small saucepan and stir until smooth. Whisk in the remaining broth. Cook over medium heat, stirring, until bubbly and thickened, 2 to 3 minutes. Stir in remaining ingredients and remove from the heat.
Transfer the meatballs to a serving dish, top with the yogurt sauce, and serve with the sugar snap peas as a side dish.
Per serving: Calories 231, Protein 33g, Total fat 3g, Sat fat 0.5g, Trans fat 0g, Cholesterol 56mg, Carbohydrate 20g, Dietary fiber 5g, Sodium 433mg