Glazed Meatballs or Meat Loaf

Image: Glazed Meatballs.
Cracked wheat is whole berries, that have been broken into coarse, medium and fine fragments. It can easily be added to many recipes. Add cracked wheat to top-quality meats for tasty meatballs or meat loaf.

Prep Time: 2 hours
Bake Time: 45 minutes (loaf) or 35 minutes (meatballs)
Yield: makes 36 meatballs

Ingredients

    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 

Glaze:

 ½ cup ketchup
 3 tablespoons molasses or brown sugar
 1 teaspoon prepared mustard

Instructions

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.