Tangy BBQ Meatballs

Tangy BBQ Meatballs

Sep 04, 2015

Every year for Labor Day weekend my family gets together for a family reunion.  Spending time with my family is one of the things I look forward to the most and another is the food!  Often at these get-togethers there can be an array of high fat, high sugar, and high calorie foods….

One tip to ensure you won’t be grazing on unhealthy foods all weekend is to be the person that brings just a few healthy sides or main dishes.  Every year I help my mom come up with a few side dishes or a “dessert alternative” to bring and almost every year the platters are wiped clean!

I’m not saying that you can’t “indulge” and have some delicious fried chicken (which is there every year), but if you bring a fruit tray, veggie tray, or a healthy side dish like a homemade salad or veggie kebobs – it will be much easier to fill up on some of the healthier items and have just a “Small” portion of your favorites!

Here is a quick and healthy recipe to make this Labor Day Weekend! 

Welch's meatballs.png

Tangy Grape Barbeque Meatballs

Prep/Cook Time: 30 minutes       Number of Servings: 8 (Serving Size: 3 meatballs)

Ingredients:

For the Meatballs:

  • 1 lb. 93% lean ground turkey
  • 1 large egg
  • ½ cup plain dry bread crumbs or panko
  • ½ cup very finely chopped onion
  • 1 garlic clove, minced
  • 1 tsp salt
  • ¼ tsp pepper
  • ¼ cup Welch's 100% grape juice
  • 1 Tbsp Dijon mustard

For the Sauce:

  • ¾ cup Welch’s 100% Grape Juice
  • ½ cup ketchup
  • 1 tbsp Dijon mustard
  • 1 tbsp minced onion

Directions:

  1. Preheat the oven to 350° F. Spray a 10- x 17- x 1-inch baking sheet with cooking spray.
  2. In a large bowl, mix the turkey, egg, bread crumbs, onion, garlic, salt, pepper, grape juice and mustard until blended.
  3. Moisten your hands and shape the turkey mixture into 1-inch balls. (It is important to make them all the same size so that they cook evenly.) 
  4. Place the meatballs on the prepared pan so that they do not touch.
  5. Bake the meatballs 15-18 minutes or until cooked through.
  6. In a large skillet, combine the grape juice, ketchup, mustard and onion. Bring to a simmer. Add the cooked meatballs and stir gently until the meatballs are coated with the sauce. Simmer 5 minutes. Serve warm.

Nutrition Facts (per serving):

Calories:  120    Protein:   8.5gm    Total Carbohydrates:   15gm    Fiber:  0.2gm   

Total Fat:     4gm    Cholesterol:    15mg    Sodium:    311mg

Recipe courtesy of Welch’s

Melanie Kluzek, Registered Dietitian for County Market



Category: Recipes

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