Sunday, September 22, 2013

Sweet and Sour Meatballs

This recipe is a fun, healthy twist on Sweet and Sour Chicken. We tried this recipe in the Yipson Foods school lunch program. I was hesitant in trying a sweet and sour dish but after some urging from the Chef I relented and allowed it on the menu. What a success! It was a huge hit. The majority of the kids ordered it and they ate it....not too much left on the plates which always made me happy. Enjoy!

Sweet and Sour Turkey Meatballs
Serves 4

1 large yellow onion, chopped in a large dice
2 large carrots, chopped in a large dice
1 medium green pepper, chopped in a large dice
1 tablespoon olive oil
1 8 oz can of tomato sauce (I used fresh made marinara instead, recipe listed in sauces)
14  oz low sodium chicken stock
3/4 of a fresh peeled and cored pineapple, packed in water, chopped into bite size chunks
1/4 cup brown sugar
1/2 cup white vinegar
1/4 cup ketchup
1 egg, beaten
1/4 cup fat-free milk
1 slice of wheat bread diced into small pieces
1/2 cup shredded zucchinni
1/2 teaspoon sea salt
1/2 teaspoon garlic powder
1/2 teaspoon fresh ground pepper
1 pound lean ground turkey
2 cups Brown Rice, Cooked without salt or fat

  1. Heat olive oil in a dutch oven over medium high heat. Add onions, carrots and green peppers. Saute until tender, about five minutes.
  2. Add tomato sauce, stock, pineapple with water it was packed with, brown sugar, vinegar and ketchup. Bring to a boil. Reduce heat, simmer uncovered for ten minutes.
  3. While the sauce is simmering prepare the meatballs. In a large bowl combine egg, milk, bread, zucchinni, salt, garlic powder, and pepper. Add in ground turkey. Mix well.
  4. Shape the mixture into two inch meatballs. Carefully add to the sweet and sour sauce.
  5. Cover the dutch oven and simmer for 20 minutes or until the turkey meatballs are 165 degrees F, fully cooked.
  6. Leave uncovered and increase heat to medium high and bring to a slow boil, stir carefully folding the sauce over the meatballs. Allowing the sauce to thicken a little.
  7. Serve over brown rice.