Archive for date: January 13th, 2013

Time is a great issue with everyone!
Time is what allows us to decide if we will be able to work out today…of if you are able to cook the right kind of food.

The key is to MAKE time to fit in your workouts…

MAKE time to create quick and healthy meal options for you (and possibly your family!)

Today I would like to share another quick meal option with you…

Ground Turkey/beef/chicken/Meat Balls

Time: 15-20 Minutes

Oven Temperature: 400 Degrees

What you will need:

• The meat of your choice (Ground turkey, beef, or chicken.  All should be available at your local grocery store.  The key is to get the LEAN package of meat.  The HIGHER the number is the leaner the meat it.

Example: 94/6 Beef = 94% lean beef 4% fat.  This is the best lean option for beef.  Your store may not have this lean of meat, so try to find the HIGHEST number you can.

Turkey:  99% lean is the best (and the same goes for chicken as well)

Yes it may be a little more expensive BUT these are the healthiest options.  You can even consider the less lean meats but try not to get the most fatty meat)

• Chopped up veggies (like onions, bell peppers, tomatoes, zucchini, etc.  You want to make sure that they are chopped into small cubes and that the pieces will fit nicely in the muffin pan holes.

Instructions: 

***These instructions are made to follow if you use ONE pound of meat.  If you use two I would just double the recipe****

Set your oven to 400 Degrees

First get your package(s) of meat and put them in a big mixing bowl 

Add whatever seasonings you would like to the meat 

Add your chopped up veggies(I usually put onions, bell peppers, and mushrooms on my meatballs.  I will put 1/2 cup of each veggie in a bowl with 1 pound of meat)

Add 1/2 egg whites OR 2 full eggs(I found that this helps to keep the meat ball together so it does not fall apart)

Add 1/2 cup Quaker plain oats(you can also use bread crumbs or any other kind of bread product.  I use this because it adds to the meatball allowing it to stick together as well as adding to the taste of the meatballs) **You can also skip this step. You do not have to add a bread product if you like***

Make Sure to mix all of the contents in the bowl very well to allow for the best distribution of the veggies, spices, and anything else that you put in the bowl

Spray muffin tin with non-stick spray

use 1/4 or 1/3 measuring cup (depending on how much meat/veggie mix will fit in each muffin tin hole)

Measure your meat into the 1/4 cup or 1/3 measuring cups and fill each muffin tin hole

Once all holes are filled

Place muffin tin in the oven

It will take 15-20 minutes for them to cook.

Just watch them and allow them to somewhat harden and turn brown on the outside.

You can break open one meatball to ensure it is all the way cooked before you completely take them out of the oven.

Allow to cool…serve…and ENJOY!

 

 

These are great because you can make a batch and keep them in the fridge and grab them when you are in a hurry! You can eat these with pasta, veggie mix, or with anything else you like!

These also allow you to eat the right portion size!
I usually will have two meatballs, a side of veggies, and something else small (like pasta or rice) with this meatball meal.

Hope that you try these out sometime!