Hearty Meatball Stew
1 pound ground turkey breast OR extra-lean ground beef
3/4 cup Quaker(r) Oats (quick or old fashioned, uncooked)
1 can (8 oz.) no-salt-added tomato sauce, divided
1-1/2 teaspoons garlic powder
1-1/2 teaspoons dried thyme leaves, divided
2 cans (14-1/2 oz. each) 70% less sodium, fat-free chicken broth
3/4 teaspoon salt (optional)
1/3 cup ditalini or other small pasta
2-1/2 cups any frozen vegetable blend (do not thaw)
1/4 cup water
2 tablespoons cornstarch
1. Heat broiler. Lightly spray rack of broiler pan with
cooking spray.
2. In large bowl, combine ground turkey, oats, 1/3 cup
tomato sauce, garlic powder and 1 teaspoon thyme;
mix lightly but thoroughly. Transfer to sheet of
aluminum foil or waxed paper. Pat mixture into 9 x 6-inch
rectangle. Cut into 1-1/2-inch squares; roll each square
into a ball. Arrange meatballs on broiler pan.
3. Broil meatballs 6 to 8 inches from heat about 6
minutes or until cooked through, turning once.
4. While meatballs cook, bring chicken broth, remaining
tomato sauce, remaining 1/2 teaspoon thyme and, if
desired, salt to a boil in 4-quart saucepan or Dutch
oven over medium-high heat. Add pasta and vegetables;
return to a boil. Reduce heat; cover and simmer 10
minutes or until pasta and vegetables are tender. In
small bowl, stir together water and cornstarch until
smooth. Add to pan with meatballs. Cook and stir until
broth is thickened. Spoon into bowls.
6 Servings
NUTRITION INFORMATION: 1 Cup
Calories 200, Calories From Fat 25, Total Fat 2.5g,
Saturated Fat 0.5g, Cholesterol 30mg, Sodium 1120mg,
Total Carbohydrates 27g, Total Sugars 5g, Dietary
Fiber 5g, Protein 21g.
Total Calories 200
Exchanges 2 Very Lean Meat and 2 Starch/Bread