Heart-Healthy Sweet and Sour Meatballs
Indulge in the perfect balance of tangy and savory flavors with these Heart-Healthy Sweet and Sour Meatballs, a guilt-free twist on a classic comfort dish. Made with lean ground turkey and nutrient-packed rolled oats, these baked meatballs are seasoned to perfection with garlic, onion, and a hint of soy sauce. The vibrant sweet and sour sauce—crafted from unsweetened pineapple juice, rice vinegar, and honey—coats each bite, while fresh bell peppers and optional pineapple chunks add bursts of color and natural sweetness. Quick to prepare and ready in under 45 minutes, this wholesome recipe is low in sodium and packed with protein, making it ideal for busy weeknights or meal prep. Serve over steamed brown rice or quinoa and garnish with fresh parsley or cilantro for a complete, heart-smart meal that doesn’t skimp on flavor.
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Ingredients
- 1 pound Lean ground turkey (93% lean or higher)
- 0.5 cup Rolled oats (quick-cooking or old-fashioned, finely ground in a food processor)
- 1 Egg
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 1 tablespoon Low-sodium soy sauce
- 0.75 cup Unsweetened pineapple juice
- 0.25 cup Rice vinegar
- 0.25 cup No-salt-added ketchup
- 2 tablespoons Honey
- 1 tablespoon Cornstarch
- 2 tablespoons Cold water
- 1 Red bell pepper, diced
- 1 Green bell pepper, diced
- 1 cup Fresh pineapple chunks (optional)
- 2 tablespoons Fresh parsley or cilantro (optional, for garnish)
Directions
Step 1
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or a silicone baking mat.
Step 2
In a large mixing bowl, combine lean ground turkey, ground rolled oats, egg, garlic powder, onion powder, black pepper, and low-sodium soy sauce. Mix until just combined. Do not overwork the meat.
Step 3
Using a tablespoon or small scoop, form the mixture into 1-inch meatballs and place them on the prepared baking sheet, spaced slightly apart.
Step 4
Bake the meatballs for 15-18 minutes, or until they are cooked through and no longer pink in the center, reaching an internal temperature of 165°F (74°C).
Step 5
While the meatballs are baking, prepare the sweet and sour sauce. In a medium saucepan, combine unsweetened pineapple juice, rice vinegar, no-salt-added ketchup, and honey. Whisk to combine, then heat over medium heat until it begins to simmer.
Step 6
In a small bowl, mix the cornstarch and cold water until smooth. Slowly pour this mixture into the simmering sauce while whisking continuously. Cook for 2-3 minutes, or until the sauce thickens to your desired consistency.
Step 7
Add the diced red and green bell peppers to the sauce. Cook for another 3 minutes, or until the peppers begin to soften slightly. If using fresh pineapple chunks, stir them in at this stage as well.
Step 8
Once the meatballs are done baking, gently add them to the saucepan, tossing to coat them evenly in the sauce. Simmer everything together for an additional 3-5 minutes to allow the flavors to meld.
Step 9
Serve the sweet and sour meatballs warm, garnished with fresh parsley or cilantro if desired. These pair wonderfully with steamed brown rice or quinoa for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (1431.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1538.1 |
| Total Fat 47.8g | 0% |
| Saturated Fat 13.9g | 0% |
| Polyunsaturated Fat 1.7g | |
| Cholesterol 513.5mg | 0% |
| Sodium 970.8mg | 0% |
| Total Carbohydrate 158.6g | 0% |
| Dietary Fiber 13.9g | 0% |
| Total Sugars 96.5g | |
| Protein 119.3g | 0% |
| Vitamin D 48IU | 0% |
| Calcium 219.6mg | 0% |
| Iron 11.1mg | 0% |
| Potassium 2598.3mg | 0% |
Source of Calories