November 25, 2018

HEALTHY MINCE RECIPES - TURKEY MEATBALLS AND VEGGIES

 

The reason why turkey mince is a great substitute for beef mince is that turkey mince has roughly the same amount of protein as lean beef mince but less than half as much fat as the same sized portion. This means that even lean beef mince has 35% more calories than turkey mince (crazy right?).

So, if you're looking for a way to cut some calories out of your meals and find a healthy mince recipe, you'll love these meatballs with turkey mince substituted for the traditional beef mince. As an added extra, we've taken out the breadcrumbs to keep these meatballs lean and mean!

TURKEY MEATBALLS (NO BREADCRUMBS) AND VEGGIES

Ingredients:

  • 1kg Turkey Mince
  • 2 Eggs
  • 1 cup grated Zucchini
  • 2 tablespoons Minced Garlic
  • 2 tablespoons Onion Powder
  • 1 teaspoon Oregano
  • Salt
  • Pepper
  • 500g Sweet Potato
  • 500g White Potato
  • 500g Broccoli
  • Thyme
  • Rosemary
  • Coconut Oil Spray

Instructions:

Step 1 - Prepare Vegetables by chopping up 500g of Broccoli florets and dicing 500g of Sweet Potato and 500g of White Potato into pieces approximately 1cm in length. 

Step 2 - Steam the Broccoli florets over boiling water for several minutes. 

Step 3 - Spray a large tray with Coconut Oil Spray. Add in the diced Sweet Potato and White Potato, mixing on the tray and spraying with Coconut Oil Spray again. Spread over the top the Thyme, Rosemary, Salt and Pepper. 

Bake in the oven for 30 minutes on 190 degrees Celsius. 

Step 4 - Add the 1kg Turkey Mince, 2 Eggs, 2 tablespoons of Minced Garlic and Onion Powder, 1 teaspoon of Oregano and Salt and Pepper to a large bowl. Squeeze out the 1 cup of Zucchini to remove moisture and add to the bowl. 

Step 5 - Mix thoroughly using your hands until a consistent meatball mixture has formed. 

Step 6 - Spray 2 large trays with Coconut Oil Spray. Roll the meatball mixture into small balls, placing on the tray in rows. This recipe will make around 30 meatballs depending on their size, with each serving being around 100g of meatballs. 

Bake in the oven for 10 minutes on 190 degrees Celsius. After 10 minutes, flip the meatballs and cook for a further 10-15 minutes until golden brown on the outside and cooked through the centre.

Step 7 - Leave to cool before adding to your Meal Prep Containers and packing away for the week or serve straight away. 

Step 8 - Enjoy!

 

 Macros:

This recipe makes 10 servings, although feel free to make some more and add extra Meatballs or Veggies to up the calories to suit your diet! 

Per Serve Protein Carbs Fat Calories
Turkey Meatballs and Veggies

 

25g

24g

10g

286

 

 

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The Undeniable Team

 


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