Quinoa Turkey Meatballs

This month’s recipe features a healthy quinoa turkey meatball recipe. You can make a large batch of meatballs ahead of time, freeze them, and take them out as needed. Quinoa is a great replacement for breadcrumbs. It is an ancient grain that is packed with nutrition. It has 20 percent more protein than other whole grains and it contains vitamins A, E and B, calcium, potassium, magnesium and iron. This recipe is also very low in sodium – coming in at only 36mg per serving; without sacrificing flavor. Controlling sodium intake is important for overall health. Too much sodium causes water retention (bloating), puts stress on your arteries and veins, and increases blood pressure.

May is National High Blood Pressure Education and Stroke Awareness Month so this is the perfect time to put the spotlight on your sodium intake. Controlling blood pressure is an important part of maintaining your health and neurological well-being.

One in three adults has high blood pressure. High blood pressure can damage the heart, brain, and kidneys without symptoms. Making lifestyle changes such as maintaining a healthy weight, staying physically active and consuming a healthy diet that is low in sodium can all reduce blood pressure.

INGREDIENTS

  • 1 pound lean ground turkey (85% lean)
  • 2/3 cup cooked quinoa
  • 2 garlic cloves, minced
  • 1 egg
  • ¼ cup diced red onion
  • ¼ cup arugula or parsley
  • ½ teaspoon of Italian or DASH seasoning sea salt and pepper to taste
  • Optional: Prepare 4 cups of arugula with fresh lemon, olive oil

DIRECTIONS

  1. Preheat oven to 350’F.
  2. In a large bowl add turkey, quinoa, onions, parsley, seasoning, egg, salt and pepper to taste.
  3. Roll into 1 to 1 ½ inch balls.
  4. Add to a prepared backing sheet with cooking spray.
  5. Bake for about 30 minutes.
  6. Serve over a lightly dressed bed or arugula or any vegetable of your liking.

NUTRITION FACTS

Recipe makes: 4 servings; per serving: 163 calories, 3.5g fat, 7g carbohydrate, 36.5mg sodium