Sunday, November 13, 2016

Turkey (or chicken) Meatballs the don't suck - HMR Phase 2!

Turkey/Chicken meatballs can suck.  Dense, dry, DISGUSTING.  I don't care how low calorie a food is, if it tastes bad it doesn't get made.

There are a couple key things to remember.

1)  You must use a Thermapen.  Poultry has to be cooked to 165 degrees.  But anything over 170 and it gets dry, especially if your using the breast.  Thigh meat is a little more flexible, but higher calories. A thermapen is the only true instant read thermometer there is.  Spend the $100 - best kitchen tool ever.
2)  You must use fresh ground poultry, or at very least the fresh Turkey Store ground turkey.  Those frozen turkey chubs turn turkey into dog food.  Just say no.
3)  Use raw veg - they will cook and release moisture as they cook, helping keep the meatballs moist


1 lb fresh ground chicken or other poultry
8 oz of finely diced RAW vegetables.  Options can include:
- mushrooms
- onions
- spinach
- peppers (red, green, whatever)
- think creatively - use several to add up to 8 oz
2 ounces of COOKED (this adds some bulk and keeps them from getting too dense)
- quinoa
- wild rice
- brown rice
- barley
- any cooked grain
Salt, pepper, seasoning ( I like 1 tbs of pizza seasoning, but hey, go mexican, asian, whatever)


Heat teflon pan (medium)
Get out a wide, shallow bowl
Spread half of the veg and other items in the bowl
Spread the meat over it
Spread the rest of the fixings, including spices
Mix gently as you can.  You do have to work the meat, but try to go easy
Make meatballs - I go for about 1 to 1 1/2 inch in diameter
Spray pan with a shot of spray oil
Put in pan
Cover pan!
When meatballs begin to brown, rotate
After rotation, be sure to check, and keep checking their temp - when they hit 160, turn the stove off and take off the burner!  DO IT.  It will naturally rise to 165.

Use whatever sauce you like.  I like using the HMR chicken soup made with chicken stock

Chicken - 500 calories (I used 99% fat free chicken breast)
Veg - depends on what you use - 40 calories
Cooked wild rice - 2 ounces - 60 calories
HMR Chicken Soup (1/2 package) 50 calories
Fat Free Chicken Stock, 1/2 cup - 10 calories

660 Calories, three servings - 220 calories per serving.  Add more vegies, a great, filling meal for under 300 calories.

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