Servings: 7 servings
Calories: 134kcal
Equipment
- garlic press
- skillet
- strainer
Ingredients
- 20 0z 93% lean ground turkey, I used Shady Brook Farms. You can substitute in chicken or turkey breast or 96% lean ground beef
- ⅓ c homemade seasoned breadcrumbs
- 7⅓ tbsp grated Romano cheese
- 1 egg white; if you use a whole egg, you may need more breadcrumbs
- 1 clove garlic
- 1 tbsp crushed dried parsley
- ¼ tsp black pepper
- ¾ c no sugar added Prego or sauce of your choice
Instructions
- Place the ground turkey into a mixing bowl.
- Add the breadcrumbs, the Romano cheese, egg white , crushed dried parsley and black pepper.
- Finely mince the garlic or run it through a garlic press if you have one. Add the processed garlic to the mixing bowl.
- Using your hands, mix the ground meat until all the ingredients are well incorporated.
- Pinch off a small amount of meat mixture about the size of a quarter. Place it on a napkin and microwave it on high for 25 sec or until it is cooked through. Let if briefly cool. Taste the meat and decide if it needs more garlic or salt.
- Once you are satisfied with the flavor profile of the mixture, crumble the meat into a skillet. Add ½ c of water to the skillet, put a lid on the skillet and begin to cook on medium.
- As the meat begins to cook, go in with a meat chopping tool or a wooden spoon and break the crumbles up as they begin to cook and stir them around. Put the lid back on and continue to cook. Continue this ritual until the meat crumbles are cooked through.
- Over the sink, transfer the contents of the skillet into a strainer to get rid of the excess liquid. After the mixture has finished draining, set the strainer with the meat inside of the skillet. Take 2 c of cold water and pour it over the meat in the strainer to further remove any remaining fat that released while cooking.
- Throw out the water in the skillet and return the meatball crumbles in the strainer to the skillet. Add the tomato sauce stir and well. Heat through
- Let the meatball crumbles cool slightly. You can set some aside for immediate use if you choose and divide the rest into freezable portions. See note at bottom.
Notes
The total recipe produced 27½ oz of crumbles after cooking. I froze 3 containers of 7oz each and used 6½ oz for lunch.
I rounded up to 28 oz total when figuring out the nutrition values.
Nutrition
Serving: 3.5oz | Calories: 134kcal | Carbohydrates: 4.2g | Protein: 15.7g | Fat: 6.4g | Saturated Fat: 2.5g | Sodium: 203mg | Fiber: 2.3g
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