Monday, March 14, 2011

Menu Plan Monday 3/14/2011

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Turkey Thyme Meatballs with Lemony Cream Sauce 
(Joy Bauer's Slim & Scrumptious)

Serves 4 (1 3/4 cups, about 8 meatballs with sauce)

1 1/4lb ground turkey
1/4 cup unseasoned whole wheat bread crumbs
1 large egg, beaten
1/2 tsp dried thyme
1/2 tsp garlic powder
1 1/2 tsp Worcestershire sauce
3/4 c nonfat plain yogurt (I used greek)
3/4 tsp kosher salt
1/2 tsp black pepper
2 cups lowfat unsalted or reduced sodium chicken broth
2 cups green beans, trimmed and halved crosswise
2 cups shredded peeled carrots
1 1/2 T cornstarch
Grated zest of 1 large lemon

In a large bowl, combine the ground turkey, bread crumbs, egg, thyme, garlic powder, Worcestershire sauce, 1/4 cup yogurt, 1/4 tsp salt, and 1/4 tsp pepper, taking care not to overwork the mixture.
Form heaping teaspoonfuls of meat mixture into small meatballs. The mixture should make 30-35 meatballs.
In a large pot (wide enough to fit all the meatballs in a single layer), bring 1 3/4 cups of chicken broth to a boil over med-high heat. 
Add the meatballs in a single layer and return the broth to a boil. Reduce heat to low, cover the pot, and simmer until the meatballs are cooked through, about 10 mins. Using a slotted spoon, carefully transfer the meatballs to a clean bowl, and cover to keep warm.
Add green beans and carrots to broth and bring to a boil over med-high heat. Cover, and cook until the vegetables are crisp-tender, about 3 mins.
While the vegetables cook, in a med bowl, whisk together the remaining 1/4 c broth, remaining 1/2 cup yogurt, cornstarch, lemon zest, and the remaining 1/2 tsp salt and 1/4 tsp pepper.
Stir the yogurt mixture into the vegetable-broth mixture int he pot, and bring to a boil. Continue stirring until the mixture has thickened, about 1 min. 
Return meatballs to the pot and stir gently to coat them evenly with the sauce. Cook 2 mins or until the meatballs are warmed through.

Cal 319, Fat 7g, Carb 23g, Fiber 4g, Sodium 720mg

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