For Meatballs (Use half of the meatballs for this recipe)
1pound95% lean ground beef
1pound99% lean ground turkey
1/4cupfat-free milk
1egg
1/4cupbreadcrumbs
1teaspoononion powder
1teaspoondried parsley
1/2teaspoonsalt
1/4teaspoonpepper
For Vegetables, Rice, and Sauce
2cupscooked rice
1(20 ounce) can pineapple chunks in pineapple juice
1/4cupketchup
1teaspoonfresh ground ginger
1/4cupapple cider vinegar
2tablespoonsbrown sugar
1tablespoonWorcestershire sauce
2carrots,sliced
1red bell pepper,sliced
1green bell pepper,sliced
1tablespoonwater
1tablespooncornstarch
Instructions
Preheat oven to 350°F.
Combine the ingredients for the meatballs. Scoop and shape 64-66 meatballs that are about 1 tablespoonful each. Place meatballs on a baking sheet. Bake for 15 minutes, or until no longer pink in the middle. (You will only use 1/2 of the meatballs for this recipe. Once they are cooled, refrigerate 1/2 of the meatballs to be used in the Rigatoni Meatball Soup recipe that will be shared tomorrow.)
If rice is not cooked, begin cooking the rice.
Meanwhile, drain the can of pineapples, reserving 1/2 cup of the juice. Pour the 1/2 cup pineapple juice into a large stir fry skillet and whisk in the ketchup, ginger, vinegar, brown sugar, and Worcestershire sauce.
Bring to a boil; add carrots and cook for 5-6 minutes over medium heat.
Mix in the bell pepper slices and pineapple; cook for 5-6 more minutes.
In a small bowl, whisk together the water and cornstarch. Mix cornstarch mixture and meatballs in with the sweet and sour vegetables. Cook 5-6 minutes, or until the meatballs are warmed and coated well in the sweet and sour sauce.
Serve 1/3 cup cooked rice with 1 cup of the sweet and sour meatball/vegetable mixture.
Nutrition Facts
Sweet and Sour Meatball Stir Fry
Amount Per Serving (1 /3 cup cooked rice with 1 cup of the sweet and sour meatball/vegetable mixture)
Calories 278Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Cholesterol 56mg19%
Sodium 190mg8%
Potassium 420mg12%
Carbohydrates 45g15%
Fiber 3g13%
Sugar 19g21%
Protein 38g76%
Vitamin A 88IU2%
Vitamin C 133mg161%
Calcium 6mg1%
Iron 13mg72%
* Percent Daily Values are based on a 2000 calorie diet.