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Diabetes Forecast

The Healthy Living Magazine

By the Plate: Minted Middle Eastern Meatballs With Carrot Salad and Greens

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Minted Middle Eastern Meatballs

    Makes: 4 servings
    Serving Size: 3 meatballs
    Calories 160
    Fat 5 g
    Saturated Fat 1 g
    Trans Fat 0 g
    Carbohydrate 12 g
    Fiber 2 g
    Sugars 2 g
    Cholesterol 35 mg
    Sodium 430 mg
    Potassium 285 mg
    Protein 17 g
    Phosphorus 175 mg
    Choices: Starch 0.5, Vegetable 1, Lean Protein 1

    Minted Middle Eastern Meatballs

    • Makes: 4 servings
    • Serving Size: 3 meatballs
    • Preparation Time: 15 minutes
    • Cooking Time: 12 minutes

    Ingredients

    10 oz. grass-fed, extra-lean ground beef or lamb
    1/2 cup plain whole wheat or other whole-grain bread crumbs
    1 small or 1/2 large red or white onion, grated
    1/4 cup finely chopped fresh mint
    2 Tbsp. tomato or vegetable juice
    2 Tbsp. fat-free plain yogurt
    1 tsp. extra-virgin olive oil
    1/2 tsp. sea salt
    1/2 tsp. ground cinnamon
    1/4 tsp. ground cumin

    Directions

    1. Preheat the oven to 500 F. Line a large rimmed baking sheet with unbleached parchment paper.
    2. Combine all the ingredients by hand in a large bowl. Form the mixture into 12 meatballs (about 3 Tbsp of mixture each) and arrange on the baking sheet.
    3. Roast the meatballs in the oven until cooked through, about 12 minutes.
    4. Serve the meatballs warm with small bamboo picks or toothpicks.

    Additional Foods in This Meal

    Dill Freekeh and Roasted Carrot Salad

    • Per Serving
    • Calories: 210
    • Carbohydrate: 33g
    • Choices: Starch 1.5, Vegetable 1, Fat 1.5

    Salad

    1 cup mixed salad greens with 1/2 cup sliced grape tomatoes, drizzled with 1 tsp. balsamic vinegar and 1 tsp. extra virgin olive oil

    • Per Serving
    • Calories: 67
    • Carbohydrate: 6g

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