Frugal Village Forums banner

1 - 3 of 3 Posts

33,846 Posts
Discussion Starter #1
<DIV>Use this one-dish meal to easily add a few servings of vegetables to</DIV>
<DIV>your day. Serve it in bowls with crusty whole grain bread or spoon it</DIV>
<DIV>over whole wheat fettuccine.</DIV>
<DIV> </DIV>
<DIV>Serves:  2</DIV>
<DIV> </DIV>
<DIV>1/4 pound extra-lean ground beef or ground turkey breast</DIV>
<DIV>2 tablespoons whole wheat bread crumbs</DIV>
<DIV>2 tablespoons liquid egg substitute or 1/2 egg</DIV>
<DIV>3/8 teaspoon ground black pepper</DIV>
<DIV>1/4 teaspoon dried Italian seasoning</DIV>
<DIV>3 tablespoons grated Parmesan cheese</DIV>
<DIV>1/2 onion, finely chopped</DIV>
<DIV>1 cloves garlic, minced</DIV>
<DIV>1 zucchini, halved lengthwise and sliced</DIV>
<DIV>1/2 yellow squash, halved lengthwise and sliced</DIV>
<DIV>1/2 can (8 ounces) Italian-style cut tomatoes</DIV>
<DIV>1/2 can (8 ounces) crushed tomatoes</DIV>
<DIV>2 tablespoons chopped fresh basil</DIV>
<DIV>Sprig basil, for garnish</DIV>
<DIV> </DIV>
<DIV>In a large bowl, combine the beef or turkey, bread crumbs, egg</DIV>
<DIV>substitute or egg, 1/4 teaspoon of the pepper, the Italian seasoning,</DIV>
<DIV>and 2 tablespoons of the cheese. Form into balls the size of walnuts.</DIV>
<DIV>Spray a large nonstick skillet with cooking spray and heat over</DIV>
<DIV>medium heat. Working in batches, add the meatballs and cook for 15</DIV>
<DIV>minutes, or until browned and no longer pink inside. Remove to a</DIV>
<DIV>bowl, leaving drippings in the skillet. Repeat to cook the remaining</DIV>
<DIV> </DIV>
<DIV>In the same skillet in warm drippings over medium-high heat, add the</DIV>
<DIV>onion and garlic and cook for 5 minutes, or until the onion is</DIV>
<DIV>tender. Stir in the zucchini, yellow squash, cut tomatoes (with</DIV>
<DIV>juice), crushed tomatoes, the remaining 1/8 teaspoon pepper, the</DIV>
<DIV>remaining 1 tablespoon cheese, and the meatballs. Heat to boiling.</DIV>
<DIV>Reduce the heat to low, cover, and cook for 20 minutes. Stir in the</DIV>
<DIV>chopped basil. Garnish with the basil sprig.</DIV>
<DIV> </DIV>
<DIV>Nutritional Information:</DIV>
<DIV>280 calories</DIV>
<DIV>20 total fat (5 g sat)</DIV>
<DIV>88 mg cholesterol</DIV>
<DIV>25 g carbohydrate</DIV>
<DIV>23 g protein</DIV>
<DIV>6 g fiber</DIV>
<DIV>646 mg sodium</DIV>

Premium Member
21,255 Posts
Thank you so much for this recipe, Ellise! I've just started the South Beach diet again, and this sounds yummy! :lip:

Premium Member
21,255 Posts
1 - 3 of 3 Posts