SHOPPING LIST
Meat
3 containers of Ground Turkey
1 small package of bacon or turkey bacon
Fresh Veggies/ Produce
2 Avocado
1 Yellow onion
1 Red onion
1 pack of Celery
1 head of Garlic
1 yellow pepper
1 red pepper
1 Lime
1 Lemon
1 large Cucumber
1 head of Cauliflower
2 small bags spinach (or 1 large bag)
Basil
Frozen Items
1 bag Broccoli
2 bag Cauliflower
1 bag Brown rice (get regular if you can’t find frozen)
1 bag Quinoa (get regular if you can’t find frozen)
1 bag Cauliflower rice (get regular if you can’t find frozen)
1 bag frozen corn
Canned Foods
1 can Black Beans
Grains
2 boxes Banza pasta
Dairy
1, 35.3 oz container of 0% Greek yogurt
Small container buttermilk
1 small container of Blue cheese
1 small container of Parmesan Cheese
1 small container of Feta
1 package of Cotija cheese or Queso Fresco
2 eggs
Spices
Onion Powder
Garlic Powder
Salt
Pepper
Low sodium taco seasoning
Olive oil
White vinegar
Non-stick cooking spray
Small container of breadcrumbs
Sauces
1 jar Low Sugar Tomato Sauce (Monte Bene brand)
1 jar Low Sugar BBQ Sauce
1 jar Salsa
1 container hummus
Kitchen Accessories Needed
Muffin Tin
Box Grater
Blender or food processer
RECIPE & COOKING INSTRUCTIONS FOR ALL 5 MEATBALL DISHES
Prep Time: 30 minutes
Cooking time: 60-90 minutes
Total time: 120 minutes
Meatball Base Recipe
This is the base recipe for all of the meatball types. Separate this mixture into 5 different bowls. We will add 1-2 different ingredients to each bowl to change up the flavor.
3 containers Ground turkey
1 tablespoon Onion powder
1 tablespoon Garlic powder
1 tablespoon Salt
1 tablespoon Pepper
3 finely diced Garlic cloves
½ Diced yellow onion
1/4 cup breadcrumb
ALL OF THE TURKEY MEATBALLS WILL GO IN THE OVEN AT THE SAME TIME AND WILL COOK FOR ABOUT 20 MINUTES AT 425 DEGREES. EACH MEATBALL TYPE SHOULD MAKE 4 MEATBALLS (20 TOTAL)
Greek
Add feta and red onion to these meatballs to give them a Greek flair.
Ingredients
Tzatziki sauce
½ container of Greek Yogurt
1 squeezed Lemon
1 large Cucumber
½ cucumber will be grated
½ cucumber will be finely chopped
1 teaspoon Salt
1 teaspoon Pepper
2 finely diced Garlic cloves
Quinoa
Spinach
¼ cup Feta
½ finely chopped Red Onion
Cooking Instructions
Meatballs: To the first bowl of the meat mixture add red onion and feta. Form into 4 balls and put each ball into one of the muffin tins. REMEMBER TO SPRAY THE TINS LIGHTLY WITH COOKING SPRAY.
These will go into the oven after you have rolled all the meatballs and assembled all of the types into their tins.
Tzatziki: Mix ½ container of Greek yogurt with the juice of 1 lemon, grated cucumber, chopped cucumber, salt, pepper and garlic.
Spinach: Put tablespoon of olive oil in a pan and add spinach. Add salt and pepper to taste and cook until spinach has fully cooked down (should be about 3-5 minutes). You are going to cook all the spinach now, and you will use it in 2 different dishes.
Serving Instructions
Serve meatballs with serving of quinoa and spinach. Add hummus and Tzatziki to your dish and top with crumbled feta!
PRO TIP: If you get tired of this, pack all these ingredients into a pita pocket and enjoy!
Buffalo
Add Franks hot sauce to these meatballs.
Ingredients
Franks
Greek yogurt blue cheese dressing
½-1 cup crumbled blue cheese
¼ cup buttermilk
¾ cup Greek yogurt
1 tablespoon white vinegar
1 tsp garlic powder
salt and pepper to taste
Quinoa
1 cup Chopped celery
1 head Roasted buffalo cauliflower
Cooking Instructions
Meatballs: To the second bowl of the meat mixture add Franks to your liking. Form into 4 balls and put each ball into one of the muffin tins. REMEMBER TO SPRAY THE TINS LIGHTLY WITH COOKING SPRAY.
These will go into the oven after you have rolled all the meatballs and assembled all of the types into their tins.
Blue Cheese Dressing: Mix all ingredients in a bowl and set aside
Buffalo Cauliflower: Remove the core from the cauliflower and cut the head into pieces. Place on a baking sheet and drizzle with 2 tablespoons olive oil and Franks to your liking. These will cook at 425 degrees for 35 minutes.
Serving Instructions
Serve meatballs with serving of quinoa and roasted cauliflower. Top with cool blue cheese dressing and sprinkle some celery on top for a nice crunch and a few extra chunks of blue cheese.
Italian
Add 3 tablespoons parmesan and 3 tablespoons of tomato sauce to these meatballs.
Ingredients
Tomato sauce (amount is to your liking)
Frozen broccoli – Steamed & chopped
Banza
Parmesan (amount is to your liking)
Chopped Basil leaves
Cooking Instructions
Meatballs: To the first bowl of the meat mixture add parmesan and sauce. Form into 4 balls and put each ball into one of the muffin tins. REMEMBER TO SPRAY THE TINS LIGHTLY WITH COOKING SPRAY.
These will go into the oven after you have rolled all the meatballs and assembled all of the types into their tins.
Pasta: Follow the cooking directions on the box of banza
Broccoli: Follow the microwave instructions on the bag of frozen broccoli
Serving Instructions
Mix pasta with sauce to your liking. Top with chopped broccoli, parmesan and some fresh basil
BBQ Bacon
Add 3 tablespoons BBQ sauce to these meatballs.
Ingredients
BBQ sauce
This will go in the meat mixture as well as on top of dish before serving
Bacon or turkey bacon
2 bags Steam, pureed cauliflower
½ cup Greek yogurt
Salt and Pepper to taste
Sautéed spinach (from the Greek recipe above)
Cooking Instructions
Meatballs: To the first bowl of the meat mixture add BBQ sauce. Wrap each ball in ½ piece of bacon. Form into 4 balls and put each ball into one of the muffin tins. REMEMBER TO SPRAY THE TINS LIGHTLY WITH COOKING SPRAY.
These will go into the oven after you have rolled all the meatballs and assembled all of the types into their tins.
Cauliflower puree: Follow the microwave instructions on the bag of frozen cauliflower. Once the cauliflower is soft put into blender or food processor. Add ½ cup Greek yogurt and salt and pepper.
Spinach: You will be using the spinach you made in the Greek recipe above.
Serving Instructions
Serve meatballs with cauliflower puree and sautéed spinach. Top with a tablespoon or two of BBQ sauce.
Mexican
Add 2 tablespoons of salsa and 1 tablespoon of taco seasoning to these meatballs.
Ingredients
1 yellow onion
1 yellow pepper
1 red pepper
Frozen corn
Black beans
Greek yogurt
Lime
Cotija or queso fresco
Cauliflower rice
Avocado
Salsa
Cooking Instructions
Meatballs: To the first bowl of the meat mixture add salsa and taco seasoning. Form into 4 balls and put each ball into one of the muffin tins. REMEMBER TO SPRAY THE TINS LIGHTLY WITH COOKING SPRAY.
These will go into the oven after you have rolled all the meatballs and assembled all of the types into their tins.
Pepper and Onion Mixture: Add one tablespoon of olive oil into pan and add sliced onion and peppers. Add 2 tablespoons of taco seasoning and cook until vegetables are soft. Add frozen corn and cook for another 2-3 minutes just until frozen corn is cooked. Remove veggies and put in a side dish.
Cauliflower rice: Add frozen bag of cauliflower rice to the same pan the peppers were just in. Cook for 5-10 minutes, just until mixture is cooked through.
Serving Instructions
Serve meatballs with cauliflower rice, peppers and onions, salsa, black beans, sliced avocado and a dollop of Greek yogurt. Add a squeeze of lime juice and a sprinkling of crumbled Cotiija or Queso Fresco before enjoying.
PRO TIP: If you get bored of this, serve on a tortilla as tacos!
HAVE QUESTIONS?
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