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Chia Sausage or Meatballs
From RealAge
Originally published in YOU: On a Diet, Revised Edition, by Michael Roizen, MD, and Mehmet Oz, MD
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Nutritional Information
(per serving)
| Calories | 130 |
| Total Fat | 2g |
| Saturated Fat | 0 |
| Cholesterol | -- |
| Sodium | 320mg |
| Total Carbohydrate | 3g |
| Dietary Fiber | 2g |
| Sugars | 0 |
| Protein | 22g |
| Calcium | -- |
Yields: 12 servings
Ingredients
| U.S. | Metric | Conversion chart |
- .75 cup(s) nonalcoholic red wine
- 2 tablespoon(s) finely minced garlic
- 2 tablespoon(s) ground chia seeds
- 1 tablespoon(s) fennel seed
- .5 teaspoon(s) dried basil
- .25 teaspoon(s) dried oregano
- .25 teaspoon(s) dried thyme
- .25 teaspoon(s) freshly ground black pepper
- 2 teaspoon(s) seasoned salt
- .5 teaspoon(s) crushed red pepper flakes
- .25 cup(s) chopped fresh parsley
- 2 pound(s) ground turkey breast
Directions
- In large bowl combine nonalcoholic red wine, garlic, and chia seeds. Set aside and allow chia seeds to swell for 30 minutes.
- Add remaining ingredients except for turkey, and mix well.
- Add turkey and mix until well blended.
- In a large nonstick pan, cook sausage in either patty form or bulk form until slightly brown, and stir to crumble.
- Drain and serve, or cool and refrigerate.
Recipe developed by Cleveland Clinic Lifestyle 180 program
Tips & Techniques
Recipe Variation: Makes great Italian meatballs for sandwiches or to go with pasta by adding 2 egg whites and 1/2 cup breadcrumbs to the wine. Scoop or roll into 1-ounce meatballs and place in a shallow baking pan. Bake in a 375 F oven for 20 minutes or to an internal temperature of 165 F. Remove and serve, or cool and refrigerate. Yields 40 1-ounce meatballs.
Tips: Use crumbled Italian sausage for pizza toppings, or mix with pasta and your choice of sauce. Milk, broth, V8 juice, or water can be substituted for wine, if desired.
From YOU: Having a Baby ©2009, Michael Roizen, M.D. and Mehmet Oz, M.D.
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