▪ Minced garlic can be found in the produce section of the market. One teaspoon is equivalent to 2 cloves crushed garlic.
▪ Frozen chopped onion is used in both recipes. Measure at one time and divide accordingly.
▪ Preheat oven to 350 degrees to warm bread.
Wine suggestions: Savory meatballs go nicely with a nice, rich, soft, nontannic cabernet sauvignon from Chile or maybe Australia.
To buy: 1 can no-salt-added lentils, 2 ounces mushrooms, 1 small bottle no-sugar-added, low sodium pasta sauce, 1/2 pound ground white meat turkey breast, 1 small jar fennel seeds, 1 package frozen chopped onion, 1 small jar crushed red pepper flakes, 1 small bunch parsley and 1 small loaf whole grain bread.
Staples: Minced garlic; fat-free, low-sodium chicken broth, plain breadcrumbs, balsamic vinegar, salt and black peppercorns.
Preheat oven to 350 degrees to warm bread. Place onion, garlic, mushrooms and pasta sauce in a medium nonstick skillet and bring to a simmer. Cover and cook gently for 5 minutes while you prepare the meatballs. Mix turkey, fennel seeds, breadcrumbs and balsamic vinegar together. Add a little salt and pepper. Roll into small meatballs, about 1 1/2 inches in diameter. There should be about 8 meatballs. Add to skillet and simmer, covered, 5 minutes. Warm the bread in oven. Turn meatballs over and cook, covered, another 3 minutes. A meat thermometer should read 165 degrees. Taste sauce and add salt and pepper, if needed. Remove bread from oven and serve with meatballs and lentils. Makes 2 servings.
Per serving: 360 calories (18 percent from fat), 7.3 g fat (1.1 g saturated, 1.5 g monounsaturated), 64 mg cholesterol, 34.9 g protein, 39.4 g carbohydrates, 7.2 g fiber, 302 mg sodium.
Place lentils and broth in a saucepan over medium-high heat. Add onion and crushed red pepper. Simmer 10 minutes or until most of the liquid is evaporated. Add salt and pepper to taste, sprinkle with parsley and serve with the meatballs. Makes 2 servings.
Per serving: 143 calories (3 percent from fat), 0.5 g fat (0.1 g saturated, 0.1 g monounsaturated), no cholesterol, 12.0 g protein, 24.5 g carbohydrates, 8.6 g fiber, 81 mg sodium.