1/4 pound extra-lean ground beef or ground turkey breast

2 tablespoons whole wheat bread crumbs

2 tablespoons liquid egg substitute or 1/2 egg

3/8 teaspoon ground black pepper

1/4 teaspoon dried Italian seasoning

3 tablespoons grated Parmesan cheese

1/2 onion, finely chopped

1 cloves garlic, minced

1 zucchini, halved lengthwise and sliced

1/2 yellow squash, halved lengthwise and sliced

1/2 can (8 ounces) Italian-style cut tomatoes

1/2 can (8 ounces) crushed tomatoes

2 tablespoons chopped fresh basil

Sprig basil, for garnish

 

In a large bowl, combine the beef or turkey, bread crumbs, egg substitute or egg, 1/4 teaspoon of the pepper, the Italian seasoning, and 2 tablespoons of the cheese. Form into balls the size of walnuts.  Spray a large nonstick skillet with cooking spray and heat over medium heat. Working in batches, add the meatballs and cook for 15 minutes, or until browned and no longer pink inside. Remove to a bowl, leaving drippings in the skillet. Repeat to cook the remaining meatballs.  In the same skillet in warm drippings over medium-high heat, add the onion and garlic and cook for 5 minutes, or until the onion is tender. Stir in the zucchini, yellow squash, cut tomatoes (with juice), crushed tomatoes, the remaining 1/8 teaspoon pepper, the remaining 1 tablespoon cheese, and the meatballs. Heat to boiling. Reduce the heat to low, cover, and cook for 20 minutes. Stir in the chopped basil. Garnish with the basil sprig.

 

Yield: 4 servings

Calories: 280

Fat: 20g

Fiber: 6g