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Versatile Saucy Meatballs
1/3 cup water 1/4 cup bulgur 1 egg 1 tsp dried Italian seasoning, chili powder, or salt-free Cajun seasoning 1/4 tsp salt 1/8 tsp ground black pepper 1 pound uncooked ground turkey or extra-lean ground beef (90 percent lean or higher) 1 of a 14 1/2 ounce can Italian-, Mexican-, or Cajun-style stewed tomatoes, undrained, cut up 2 cups hot cooked spaghetti squash (optional) 2 tbsps small fresh basil or cilantro leaves or thinly sliced green onion In a large microwave-safe bowl, combine the water and bulgur. Microwave om 100 percent power (high) for 1 minute; do not drain. Cool slightly. Stir egg, desired seasoning, salt, and pepper into bulgur mixture. Add ground turkey or beef; mix well. Shape into 24 meatballs. Place in a microwave-safe 2-quart square baking dish. Cover with vented plastic wrap. Microwave on 100 percent power (high) for 4 minutes, rearranging once; drain off liquid. Pour undrained stewed tomatoes over meatballs. Cover with vented plastic wrap. Microwave on 100 percent power (high) for 1 to 3 minutes or until meatballs are no longer pink in centers (165 F). If desired, serve meatballs over spaghetti squash. Sprinkle with basil, cilantro, or green onion. Nutrition per serving: 6 meatballs each person 244 calories 11 grams total fat 3 grams sat. fat 143 mg cholesterol 604 mg sodium 14 grams carbohydrate 3 grams fiber 24 grams protein
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