Prep Time: 2 hours
Bake Time: 45 minutes (loaf) or 35 minutes (meatballs)
Yield: makes 36 meatballs
1 cup cooked cracked wheat
1 pound extra lean (9% fat) ground beef
½ pound lean ground turkey, sausage, or pork
1 (8-ounce) can tomato sauce
2 beaten eggs
½ teaspoon black pepper
1 ¼ cups packed bread crumbs (whole wheat)
2 teaspoons dried minced onion
½ cup ketchup
3 tablespoons molasses or brown sugar
1 teaspoon prepared mustard
1. To cook wheat, add ⅓ cup cracked wheat to ⅔ cup water and bring to a boil. Cover and simmer 12 to 15 minutes. Remove pan from heat; let stand covered 5 minutes.
2. Combine all ingredients; mix well. Shape into 1 ½-inch balls or shape in 9 x 9 x 2-inch baking pan. Spread glaze over top.
3. Preheat oven to 325°F. Bake meatballs 30 to 35 minutes. Bake meat loaf at 350°F 40 to 45 minutes, or until done.
nutrition information per meatball, using extra lean (9% fat) ground beef, lean ground turkey (8% fat) and low sodium tomato sauce: 63 cal, 2 g fat, 21 mg chol, 91 mg sodium, 6 g carbo, .4 g fiber, 5 g pro, 5 mcg folate.
note: Sodium may be reduced by using ground beef instead of sausage. Reduced-sodium tomato sauce and ketchup may also be used.
tip: use food processor to make fine bread crumbs.