Pan Fried Turkey Kale Meatballs
This versatile and easy-to-prepare turkey kale meatballs offer a wholesome, low-carb option that doesn't sacrifice taste, making it an ideal choice for anyone looking to enjoy a hearty meal while managing blood sugar levels.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Protein
- Low-Carb
- Low-Fat
- Mg Rich
- Nut-Free
Servings: Meatballs
Why Diabetes Friendly?
- Lean Protein: Ground turkey is a great source of lean protein, essential for muscle maintenance and satiety without spiking blood sugar levels.
- Low in Carbohydrates: This recipe is particularly low in carbs, making it suitable for managing blood sugar levels effectively.
- Rich in Vitamins and Minerals: Kale is a nutrient-dense food, high in vitamins A, K, C, and minerals like calcium and iron, supporting overall health.
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Equipment
- Tray
- Cast iron or stainless steel sauté pan
- Large mixing bowl
Ingredients
- turkey (ground ) 1 pound
- kale (frozen, defrosted and liquid squeezed out) 2 cups
- garlic (minced) 1 clove
- tomato paste 1 tbsp
- salt ¼ tsp
- paprika ½ tsp
- pepper (ground ) ¼ tsp
- olive oil 2 tbsp
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Cooking Tips
- Ensuring Moisture: Ground turkey can be lean; adding a bit of olive oil or water during the cooking process helps keep the meatballs moist.
- Flavor Boost: Consider adding fresh herbs like parsley or cilantro to the mix for an extra flavor boost without adding calories.
- Uniform Cooking: Ensure all meatballs are the same size for even cooking. Using a scoop can help achieve uniformity.
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Instructions
- Cover a prep sheet or tray with parchment paper. Heat a cast iron or stainless steel sauté pan on low heat. Make sure the pan has some sort of lid (it does not have to be a match but something that will work).
- In a large mixing bowl, mix together the garlic, tomato paste, salt, paprika and pepper. Add the kale and mix well. Add the turkey and mix well.2 cups kale, 1 clove garlic, 1 tbsp tomato paste, ¼ tsp salt, ½ tsp paprika, ¼ tsp pepper, 1 pound turkey
- Shape into 16 medium size balls.
- Heat the olive oil in the pan and place the turkey balls in the oil, raise the heat to medium and fry on one side for about 2-3 minuses, flip and repeat. Add 2-3 tbsp water to the pan and immediately cover the pan and cook for 8 minutes.2 tbsp olive oil
- Eat the meatballs on their own or serve in your favourite tomato sauce (nutritional analysis does not include sauce).
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FAQ
- Can I use fresh kale instead of frozen?
Yes, you can use fresh kale. Ensure it's finely chopped and steamed until wilted before squeezing out excess moisture. - Can I bake these meatballs instead of frying?
Absolutely. Bake at 375°F (190°C) for about 20-25 minutes or until cooked through. - Are these meatballs freezer-friendly?
Yes, they can be frozen after cooking. Freeze them on a baking sheet and then transfer to a freezer bag. Reheat in the oven or on the stovetop. - What can I serve with these meatballs if I'm watching my carb intake?
Serve with a side of steamed vegetables, zucchini noodles, or over a salad for a low-carb meal.
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Nutrition
Per serving
Calories: 51.5kcal
Carbohydrates: 0.7g
Fiber: 0.4g
Sugar: 0.2g
Fat: 2.4g
Saturated Fat: 0.4g
Trans Fat: 0.01g
Protein: 7g
Nutrition Facts
Pan Fried Turkey Kale Meatballs
Serving Size
1 Meatball
Amount per Serving
Calories
51.5
% Daily Value*
Fat
2.4
g
4
%
Saturated Fat
0.4
g
3
%
Trans Fat
0.01
g
Cholesterol
15.6
mg
5
%
Sodium
63.2
mg
3
%
Potassium
125.5
mg
4
%
Carbohydrates
0.7
g
0
%
Fiber
0.4
g
2
%
Sugar
0.2
g
0
%
Protein
7
g
14
%
Vitamin C
8.1
mg
10
%
Vitamin D
0.1
µg
1
%
Calcium
23.1
mg
2
%
Iron
0.4
mg
2
%
Magnesium
11.6
mg
3
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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