Ground Turkey Meatballs with Chayote and Kale
Ground Turkey Meatballs are a classic dish that people of all ages can enjoy. They are also a great way to use up leftover ground meat. This recipe for ground turkey meatballs with chayote and kale is a healthy and delicious twist on the classic dish.
Health Benefits of Chayote and Kale
Chayote is a vegetable that is native to Mexico and Central America. It is a good source of fiber, vitamin C, and potassium. Chayote is also low in calories and carbohydrates.
Kale is a leafy green vegetable that is packed with nutrients. It is a good source of vitamins A, C, and K, as well as calcium and iron. Kale is also a good source of antioxidants.
You can find chayote and kale at your local supermarket.
About the recipe for Ground Turkey Meatballs with Chayote and Kale
Chayote squash and kale meatballs are a delicious and healthy meal that’s perfect for any occasion. The meatballs are made with ground turkey, chayote squash, kale, and a variety of herbs and spices. They are then served with a simple tomato sauce.
This dish is packed with flavor and nutrients, and it’s sure to please everyone at the table.
Ground Turkey: Ground turkey is a lean and healthy source of protein. It is also lower in calories and fat than other types of ground meat, such as beef or pork. For this recipe, it is recommended to use ground turkey that is 97% lean and 7% fat.
Green Seasoning: Green seasoning is a popular Caribbean herb blend that is made with a variety of fresh herbs, such as parsley, cilantro, thyme, and chives. It is a great way to add flavor to dishes without adding a lot of salt or fat.
Shallots: Shallots are a type of onion that has a milder flavor than traditional onions. They are also sweeter and more delicate. Shallots are a great addition to meatballs because they add flavor and moisture.
Paprika: Paprika is a spice that is made from dried red peppers. It has a smoky and slightly sweet flavor. Paprika is a classic ingredient in meatballs and other ground meat dishes.
Ground Cumin: Ground cumin is a spice made from the cumin plant’s seeds. It has a warm and earthy flavor. Ground cumin is a common ingredient in many cuisines, including Mexican, Indian, and Middle Eastern.
Salt and Black Pepper: Salt and black pepper are two of the most basic and essential spices. They are used to enhance the flavor of many different dishes, including meatballs.
Egg: An egg is used in this recipe to bind the meat mixture together. It also helps to make the meatballs more tender and juicy.
Breadcrumbs: Breadcrumbs are used in this recipe to add texture to the meatballs. They also help to absorb some of the moisture from the meat mixture.
Tomato Paste: Tomato paste is a concentrated form of tomatoes. It is a great way to add flavor and color to dishes. Tomato paste is a common ingredient in sauces, soups, and stews.
Olive Oil: Olive oil is a healthy cooking oil that is made from olives. It has a mild flavor and a high smoke point, which makes it ideal for cooking.
Garlic: Garlic is a flavorful and aromatic vegetable. It is a common ingredient in many cuisines around the world. Garlic is a great way to add flavor to meatballs and other ground meat dishes.
Juicy Tomatoes: Juicy tomatoes are used in this recipe to add flavor and moisture to the meatballs. Campari or grapevine tomatoes are a good choice for this recipe because they are sweet and juicy.
Mini Peppers: Mini peppers are a type of bell pepper that is smaller and sweeter than traditional bell peppers. They are a great addition to meatballs because they add flavor, color, and texture.
Kale: Kale is a leafy green vegetable that is packed with nutrients. It is a good source of vitamins A, C, and K, as well as calcium and iron. Kale is also a good source of antioxidants. Kale is a great addition to meatballs because it adds flavor and nutrients.
Chayote: Chayote is a vegetable that is native to Mexico and Central America. It has a mild flavor and a crunchy texture. Chayote is a good source of fiber, vitamin C, and potassium. Chayote is also low in calories and carbohydrates. Chayote is a great addition to meatballs because it adds flavor, texture, and nutrients.
Oyster Sauce: Oyster sauce is a condiment that is made from oysters, soy sauce, sugar, and water. It has a salty and savory flavor. Oyster sauce is a common ingredient in Chinese cuisine. It is a great way to add flavor to meatballs and other ground meat dishes.
Crushed Red Pepper: Crushed red pepper is a spice that is made from dried red chili peppers. It has a spicy flavor. Crushed red pepper is a common ingredient in many cuisines around the world. It is a great way to add heat to meatballs and other ground meat dishes.
To make the recipe for Ground Turkey Meatballs with Chayote and Kale
Marinate: Mix the ground turkey with the spices in a bowl and let it marinate for at least 30 minutes or up to overnight. This will help the flavors to develop and blend together.
Form the meatballs: Use your hands to form the ground turkey mixture into small meatballs, about 1 inch in diameter. Be careful not to overwork the meat, as this can make the meatballs tough.
Bake the meatballs: Preheat the oven to 400° F (200° C). Place the meatballs on a baking sheet lined with parchment paper. Bake for 20-25 minutes or until the meatballs are cooked through and golden brown.
The vegetables in this dish are slowly cooked in their own juices with herbs and spices until they are tender and flavorful. The meatballs are then added at the end to cook through and absorb the delicious flavors from the sauce.
This dish perfectly balances protein, carbohydrates, and vegetables, making it a healthy and satisfying meal for the whole family.
Notes and Tips
- For extra flavor, add some chopped fresh herbs to the ground turkey mixture, such as parsley, cilantro, or thyme.
- If you don’t have time to marinate the ground turkey, you can still make this dish. Just be sure to mix the ground turkey and spices together thoroughly before forming the meatballs.
- To check if the meatballs are cooked through, insert a meat thermometer into the center of one of the meatballs. The meatballs are done when the internal temperature reaches 165° F (74° C).
- You can also cook the meatballs in a skillet over medium heat, until they are cooked through and golden brown.
Why this dish works for a family meal
This dish is a great family meal for a number of reasons:
- It is healthy and nutritious. It contains a balance of protein, carbohydrates, and vegetables, and it is packed with vitamins, minerals, and antioxidants.
- It is easy to make. The meatballs can be made ahead of time and frozen, and the vegetables can be cooked in the oven or on the stovetop.
- It is versatile. The meatballs can be served with a variety of sides, such as pasta, rice, or potatoes. The vegetables can also be customized to your family’s preferences.
- It is kid-friendly. Most kids love meatballs, and the chayote and kale can be disguised in the sauce.
Here are some additional tips for making this dish a family-friendly meal:
- If your kids are picky eaters, try cutting the chayote and kale into small pieces and hiding them in the sauce.
- Serve the meatballs with your kids’ favorite sides, such as pasta, rice, or potatoes.
- Let your kids help you make the meatballs. They can help mix the ingredients and roll the meatballs.
- Get creative with the presentation. Serve the meatballs on skewers or in a fun-shaped dish.
Ground turkey meatballs with chayote and kale, are a healthy and delicious meal that is perfect for the whole family. They are easy to make and can be served with a variety of sides. So, next time you are looking for a healthy and hearty meal, try this recipe!
Source:
- https://www.bbcgoodfood.com/howto/guide/health-benefits-kale
- https://www.healthline.com/nutrition/chayote-squash
Ground Turkey Meatballs with Chayote and Kale
Ingredients
For the Ground Turkey
- 1 pound ground turkey 97% lean 7% fat
- 2 tablespoons of green seasoning + 1 tablespoon
- 1/2 cup shallots chopped thinly
- ½ teaspoon paprika
- 1 teaspoon ground cumin
- ½ teaspoon salt (himalayan salt optional)
- ½ teaspoon ground black pepper
- 1 egg
- ½ cup breadcrumbs
For the vegetables
- 1 tablespoon tomato paste
- 2 tablespoons olive oil
- 2 garlic cloves chopped finely
- 8 juicy tomatoes campari or grapevine tomatoes about 2 cups
- 6 – 8 mini peppers sliced thinly or about 1 cup
- 2 cups kale shredded, stem removed
- 3 chayote sliced thinly
- 1 – 2 tablespoons oyster sauce
- ¼ crushed red pepper
Instructions
- Place ground turkey in a bowl and add green seasoning, shallots, paprika, cumin, salt and pepper. Mix well with your hands, form a ball, cover bowl with plastic wrap and place in a refrigerator for about 1 hour.
- Remove from refrigerator and bring to room temperature
- Prepare baking pan by spraying with oil spray.
- When ground turkey is not too cold to handle add beaten egg, breadcrumbs, tomato paste.
- Mix well with your hands and roll into about 15 – 20 meatballs and place on prepared pan.
- Bake at 400° F until golden brown for about 20 – 25 minutes or until cooked through. Make sure the inside of the meatballs are not pink. Set aside
- Prepare vegetables.
- In a heavy bottom pan, under medium heat, add oil, garlic, tomatoes, and 1 tablespoon of green seasoning and let cook for about 4 – 5 minutes stirring occasionally. Crushed the tomatoes with the back of a large spoon or spatula. Add kale and stir. Add the chayote, sweet peppers, remaining cumin powder, salt and pepper to taste. Mix all vegetables and spices together.
- Cover and lower heat. Let the vegetables cook for about 10 minutes – do not add any water yet, the vegetables will release their own water/juice.
- Stir to mix vegetables to allow them to cook evenly. Add about ¼ cup of water if needed, season to taste. Continue cooking for another 20 minutes on low heat.
- Add meatballs, gently stir and cook for another 5 – 7 minutes. Remove from heat and serve with rice.
Notes
Use a mixture of herbs and spices to replace the green seasoning.
Nutrition
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
