Southwest Black Bean & Meatball Medley


Nutrients per serving (4 meatballs and 1 cup corn-bean mixture): Calories: 320, Total Fat: 4.5g, Sat. Fat: 0g, Carbs: 32g, Fiber: 7g, Sugars: 5g, Protein: 37g, Sodium: 340mg, Cholesterol: 55mg

Yield: 4 servings
Prep Time: 10 minutes 
Cook Time: 25 minutes                                                                                             

Ingredients:

  • 1 lb ground turkey breast
  • 2 large egg whites
  • 1/4 cup whole-wheat bread crumbs 
  • 2-4 minced garlic gloves
  • 2 tsp grapeseed oil OR coconut oil
  • 1 cup dried black beans, rinsed (optional 1 can of BPA-free black beans)
  • 2 cups diced fresh tomatoes
  • 1/2 cup organic white and yellow frozen corn (non GMO)
  • 1/2 cup low-sodium chicken broth
  • 1 Tbsp fresh lime juice
  • 1 Tbsp apple cider vinegar or lemon juice
  • 1 tsp paprika
  • 1 tsp cumin
  • 1/4 tsp sea salt
  • 1/4 tsp fresh ground black pepper
  • 1/4 cup chopped fresh cilantro

Directions:

  1. Place dried black beans in water and apple cider vinegar or lemon juice – cover beans with water by 1 inch. Cover and place in the refrigerator overnight (12-24 hours).
  2. Drain beans (when using canned black beans, drain and rinse).
  3. In a large bowl, combine turkey, egg whites, bread crumbs, garlic, paprika, salt and pepper and mix well. Shape into meatballs the size of a golf ball.
  4. In a large skillet, heat oil on medium-high. Add meatballs and cook for 5-7 minutes, turning frequently, until browned on all sides. Add beans, tomatoes, corn, broth, lime juice and cumin and mix well. 
  5. Reduce heat to medium and partially cover. Cook for an additional 5-7 minutes or until meatballs are thoroughly cooked.

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